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Pendulum Kickback — glutes isolation exercise in the LIFTAG library

Pendulum Kickback

Isolation · Weight × reps

MUSCLES WORKED

  • PRIMARY
  • SECONDARY

Stop before your lower back begins to arch, briefly contract the glute, then return the leg under control. Avoid using momentum or rotating your pelvis. Use the same setup, range of motion, and planned volume on both sides. The exercise primarily trains the gluteus maximus, with the hamstrings assisting.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Pendulum Kickback.

FOUND ON THESE MACHINES

HOW TO DO PENDULUM KICKBACK

  1. Adjust the supports and pendulum arm so you can maintain a secure and comfortable kneeling position.
  2. Place one foot against the moving support, grip the handles, and brace your core.
  3. Extend the working hip to drive the support backward while keeping your pelvis stable and your knee at approximately the same angle.

FREQUENTLY ASKED QUESTIONS

Open Pendulum Kickback in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE GLUTES EXERCISES

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