Legs · Machine
Pendulum Glute Kickback
How to do the pendulum glute kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Adjust the glute kickback machine so that your working leg is secured against the pad. Lean your torso forward onto the support pad and plant your standing foot on the platform. Keeping your working leg bent, press it backward and upward against the resistance by squeezing your glutes. Pause at the top, then slowly return to the start. Perform all reps on one leg before switching.
- 1Feel your glute contracting as you press the pad back in an arc
- 2Keep your torso stable and core engaged
- 3Hold briefly at the end of the kickback to maximize activation
Common mistakes
- Avoid swinging your leg or using momentum
- Don't arch your lower back; hinge at the hips
- Avoid rotating your hips; keep them square to the machine
Muscles worked
The pendulum glute kickback mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Pendulum Glute Kickback strength standards
See how your pendulum glute kickback ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM12.5 lb
Silvere1RM27.5 lb
Golde1RM50 lb
Platinume1RM72.5 lb
Diamonde1RM87.5 lb
Champione1RM102.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the pendulum glute kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.