Standing Glute Kickback.

Make every rep count.

1. 01

   Adjust the machine so the leg pad sits comfortably just under your knee, then select a weight you can control smoothly.

2. 02

   Step in and place your left knee against the pad. Hold the handles/bar for support.

3. 03

   Stand tall with a slight bend in your standing leg, core braced, back straight, and eyes forward. This is your start.

4. 04

   Keeping your torso still, drive your left leg back by extending at the hip until you feel a strong glute contraction (don’t over-arch your lower back).

5. 05

   Pause and squeeze your glute at the top, then slowly return your knee to the start position with control.

6. 06

   Complete all reps, then switch to the right leg.

7. 07

   Form cues

8. 08

   Move slow and controlled—no swinging or jerking the weight.

9. 09

   Keep hips square and your body steady; motion should come from the hip (and slight knee extension) of the working leg.

10. 10

    For extra intensity: hold the top position for 1–3 seconds and squeeze hard.