Where should I feel this exercise most?

You should feel a deep contraction in the center of your buttock. If you feel it mostly in your lower back, adjust your torso position and reduce the weight.

How high should I kick my leg back?

Only kick back as far as you can go without your lower back arching. For most people, this means the thigh aligns with or goes slightly past the line of the torso.

Is this better than cable kickbacks?

Machine extensions offer more stability, which allows you to focus purely on the glute contraction without worrying about balance or core stabilization.

How to Do Machine Glute Extensions: Form and Guide

Master the machine glute extension with our expert guide. Learn proper form, avoid common mistakes, and maximize your posterior chain growth.

How to Perform

Adjust the abdominal pad so your torso is supported and your spine remains in a neutral position throughout the move.
Place the arch of your foot firmly against the footplate or the roller pad depending on the specific machine design.
Grip the handles lightly to stabilize your upper body without pulling with your arms or shrugging your shoulders.
Push the platform backward and slightly upward by driving through your heel until your leg is fully extended.
Squeeze your glutes at the peak of the contraction for one second while maintaining a slight bend in the knee.
Return the weight slowly to the starting position ensuring the stack does not touch to maintain constant muscle tension.
Complete the full set of repetitions on one leg before switching to the opposite side.

Common Mistakes

Arching the lower back excessively at the top of the movement.
Using momentum or swinging the leg instead of controlled muscle contraction.
Rotating the hips outward which shifts tension away from the glutes.
Pushing with the toes rather than the heel.

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Adductor Magnus
Erector Spinae

Related Guides

Glutes · Legs