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All exercises

Machine glute pushdown

Beginner

Machine glute pushdown is a compound machine exercise for the glutes, also working the hamstrings and quads.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Machine
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set a light weight on an assisted dip or pull-up machine, hold the handles and place one foot flat in the middle of the knee platform.
  2. 2Stand your other foot on the frame beside it and lean your chest slightly forward over the machine.
  3. 3Push the platform down through your heel by extending your hip and knee until your leg is nearly straight.
  4. 4Squeeze the glute at the bottom without arching your lower back or letting your hip twist open.
  5. 5Let the platform rise slowly until your hip and knee are bent again, finish your reps, then switch legs.

What to do instead

  • Lever hip extensionMachine
  • Cable standing hip extensionCable
  • Band bent-over hip extensionResistance band
  • Donkey kickBodyweight
Logged today · 90 seconds restMachine glute pushdown

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