Multi Hip Glute Kickback: How-to, Tips & More
The Multi Hip Glute Kickback is a beginner isolation exercise for your glutes. You do it with multi hip machine, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Multi Hip Glute Kickback
- Stand in the multi hip machine with the pad behind one knee.
- Hold the handles for balance.
- Push your leg straight back.
- Return slowly, then switch legs after the set.
Multi Hip Glute Kickback tips
- Squeeze your glute at the end. Do not arch your back.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Multi hip machine
Type
Isolation
Multi Hip Glute Kickback alternatives
Cable Glute Kickback
Glutes
Resistance Band Glute Kickback
Glutes
Reverse Hyperextension
Glutes
45 Degree Back Extension
Glutes
More glutes exercises
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Pull Through
Cable machine
Frequently asked questions
What muscles does the Multi Hip Glute Kickback work?
The Multi Hip Glute Kickback mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Multi Hip Glute Kickback good for beginners?
Yes. The Multi Hip Glute Kickback is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Multi Hip Glute Kickback?
You need multi hip machine.
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