Machine Glute Kickback — Muscles Worked & RPE Load Guide
FR: Machine Glute Kickback · High output close to 0 RIR with minimal CNS tax
Machine Glute Kickback targets Glutes as primary movers (1.0× set credit). Cam-matched resistance across sticking points.
Primary Movers (1.0×)
Glutes
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Machine
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 100% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
Machine Glute Kickback Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Machine Glute Kickback using a worked 185.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (86%) | 0 kg (86%) | 0 kg (84%) | 0 kg (81%) |
| 5 reps | 0 kg (84%) | 0 kg (81%) | 0 kg (81%) | 0 kg (78%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (76%) | 0 kg (73%) | 0 kg (73%) | 0 kg (70%) |
| 10 reps | 0 kg (73%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Machine Glute Kickback volume and e1RM records on zero-login Wrapped CSV upload.
Machine Glute Kickback
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Effects of squat training with different depths on lower limb muscle volumes. | Kubo (2019) · European journal of applied physiology | PubMed 31230110 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |
| A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude in the Parallel, Full, and Front Squat Variations in Resistance-Trained Females. | Contreras (2016) · Journal of applied biomechanics | PubMed 26252837 ↗ |