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Machine Kickback

Equipment: Machine

Machine Kickback
Primary Muscles
  • Gluteus Maximus
Synergistic Muscles
  • Hamstrings

The machine kickback is an effective exercise for targeting the triceps. Here's how to do it:

  1. Adjust the seat and arm pad of the triceps kickback machine to fit your height.
  2. Sit with your chest against the pad and grip the handles with an overhand grip.
  3. Keeping your upper arms stationary, extend your elbows to push the handles back.
  4. Fully extend your arms, squeezing your triceps at the end of the movement.
  5. Slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The "Machine Kickback" exercise primarily targets the hamstrings and glutes. It is beneficial in strengthening these muscle groups, improving lower body flexibility, and enhancing range of motion during walking and running. This exercise is particularly effective for individuals aiming to build lower body strength, correct muscular imbalances, or prevent injuries associated with sports activities that involve a lot of leg movement.

Muscles Worked

  • Primary: Quadriceps (especially the rectus femoris)
  • Secondary: Hamstrings, glutes, and calves

How to Do It (Step-by-Step)

  1. Stand firmly on the floor with both feet shoulder-width apart, facing a machine.
  2. Quickly and forcefully pull the handle or bar of the machine towards your body while simultaneously pushing against it with your other foot.
  3. Ensure your grip is secure and maintain balance during the movement. Tip: Keep your back straight and core engaged to minimize strain and increase effectiveness.

Rep & Rest Guidelines

  • Machine Kickback (Strength): 4–6 reps, 2–3 min rest
  • Machine Kickback (Hypertrophy): 8–12 reps, 60–90 sec rest
  • Machine Kickback (Endurance): 12–20 reps, 30–60 sec rest

Using Volym App's Auto Progression ensures optimal results over time. Stay consistent with your training using the app's handy Rest Timer.

Form Tips

  • Ensure the machine is properly maintained and all guards are in place to prevent unintended contact.
  • Maintain a firm but controlled grip on the workpiece, avoiding sudden movements or jerks that can cause kickback.
  • Use featherboards or push sticks when needed to keep your hand safely away from the point of operation during cuts.

When to Use It

  • Strengthening hamstring and glute muscles during rehabilitation from lower body injuries
  • Targeting inner thigh muscles for better leg alignment and reducing knee pain
  • Toning and defining the back of the legs for a sculpted appearance in fitness models

Workout History can help you track your progress and optimize your workouts over time.

Machine Kickback - Frequently Asked Questions
Common questions about machine kickback to optimize your training.

A machine kickback is caused when the workpiece becomes jammed or bound in a sudden, violent manner due to improper setup, operation, or feed rate.

Preventive measures include proper clamping, using sharp tools, maintaining appropriate feed rates, and ensuring the machine is properly set up and calibrated.

Stop the machine immediately. Assess any damage, unjam the workpiece, and then carefully reevaluate your setup before continuing.

Yes, a machine kickback can result in injuries to operators or damage to equipment due to the sudden, violent movement of the workpiece.

Always wear appropriate personal protective equipment (PPE), read and understand the machine operator's manual, and follow all safety guidelines provided by the manufacturer.

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