Fysiqal

Beginner

Butt Blaster (Kickback Machine)

Isolation exercise using machine.
Butt Blaster (Kickback Machine) demonstration (no audio).
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the Butt Blaster (Kickback Machine)

Cues reviewed by Kwabena Osei on

Setup

Positioned in the machine per its setup, chest against the pad, one foot on the platform, the other working leg against the kick pad.

  1. Kick the pad back by extending at the hip, squeezing your glute hard at the end of the movement.

  2. Keep your torso stable against the support pad throughout -- the movement comes from the hip, not from rocking your body.

Common mistakes

  • Rocking the torso to help generate force instead of isolating the movement at the hip.

  • Using a short, partial range instead of extending the hip fully at the top.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, low emphasis); Quadratus lumborum (stabilizer, moderate emphasis)

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.