Lever Standing Glute Kickback
The Lever Standing Glute Kickback primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Rectus Femoris and stabilizer support from the Biceps Femoris (Long Head), Brachialis, Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a machine compound exercise at beginner difficulty.
The Lever Standing Glute Kickback is a beginner compound exercise performed with machine, following a extension movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus, Rectus Femoris. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Gluteus Maximus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Rectus Femoris |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Rectus Femoris act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Brachialis, Erector Spinae, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Step on left platform with left foot.
- Grasp handle bars to each side.
- Place right foot on highest lever platform.
Execution
- Push platform down by extending leg until straight.
- Return leg to original position.
- Repeat.
- Continue with opposite leg positions.
Comments
- With greater resistances, more effort is required to pull on handle bars to keep body from rising upward.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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