Glute Kickback Machine

Brace your chest or forearms against the pad and hook one foot under the lever, standing on the other leg for balance. Keeping a slight bend in your knee, drive the pad back and up by squeezing the glute, not by arching through your lower back to help it along. The machine fixes the path for you, so all the work is in how hard you squeeze at the top and how slowly you let the weight return. Pause briefly when your leg is fully extended behind you before lowering under control back to the start.