Machine Glute Kickback

What it is

Pushing one leg back against a machine pad or ankle cable while the torso stays still. It isolates the glute without much involvement from the quads. Avoid arching the lower back to get the leg higher.

One side at a time: log each side, and match the reps of your weaker side.

Technique tips

• Brace the core and keep the back neutral
• Push the heel back and up
• Squeeze the glute at the top
• Return slowly

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.