Booty Builder Selectorized Kick Back

Short answer:
Yes — it’s one of the most effective machines for isolating and growing the glutes.

Long answer:
Kick back machines are specifically designed to target the gluteus maximus, while also engaging the gluteus medius, depending on foot rotation. The Booty Builder Selectorized Kick Back provides a smooth, controlled resistance curve with a selectorized weight stack, allowing you to train the glutes safely, heavily, and consistently. Because the movement isolates hip extension — the glutes’ primary function — it’s extremely effective for glute hypertrophy and shaping.

Short answer:
Mainly the gluteus maximus, with variations to target the gluteus medius and hamstrings.

Long answer:
The primary muscle worked is the gluteus maximus. However, you can shift emphasis by changing your technique:

• Straight-leg kickback: gluteus maximus
• Bent-knee “donkey kick” style: upper glutes + hamstrings
• Toes turned outward: gluteus medius (side-glute)
• Slow eccentric: more overall glute tension

This makes the Booty Builder Kick Back highly versatile for complete glute development.

Short answer:
Attach the ankle cuff, stabilize on the machine, and kick straight back through your heel.

Long answer:

• Select your weight on the 50 kg / 110 lb weight stack
• Attach the working leg to the ankle cuff
• Hold onto either the side or the center handles
• Stabilize your non-working leg with a slight bend
• Drive the working leg straight back, pushing through the heel
• Control the return
• Repeat for the desired reps, then switch legs

This movement isolates the glutes while keeping the lower back out of the equation.

Short answer:
Keep your torso stable, drive through the heel, and use slow, controlled reps.

Long answer:
To maximize glute activation:

• Keep your core tight
• Maintain a neutral spine
• Push through the heel, not the toe
• Avoid swinging your hips
• Use a full range of motion
• Control the eccentric (lowering) phase

For more side-glute (glute medius) activation, rotate your toes slightly outward when kicking back.

Short answer:
Yes — it’s more stable, consistent, and easier to load progressively.

Long answer:
Cable kickbacks often require balancing, adjusting angles, and controlling inconsistent resistance. The Booty Builder Selectorized Kick Back:

• Provides predictable resistance
• Keeps your hips and torso stable
• Allows heavier and safer loading
• Requires zero setup time
• Has a raised platform to prevent foot drag

It’s designed for peak glute contraction with minimal technique barriers.

Short answer:
Yes — it’s very beginner-friendly.

Long answer:
Beginners benefit from the guided motion and simple setup. The selectorized weight stack lets new lifters start light, while the stable platform and handles help maintain proper form. It’s also ideal for those learning to activate their glutes properly, since the movement pattern is intuitive and isolated. .

Short answer:
Yes — if you rotate your toes outward during the kickback.

Long answer:
By turning your toes outward slightly (externally rotating the femur), you shift tension toward the gluteus medius, which shapes the upper and outer glute area. This variation is demonstrated in the Booty Builder tutorial and is one of the most effective ways to target the side glutes using a machine.

Short answer:
Straight-leg, bent-knee, donkey kick, and glute medius variations.

Long answer:
The machine supports multiple exercise styles:

• Straight-leg kickback – max gluteus maximus
• Bent-knee kickback – more upper glute + hamstring
• Donkey kick variation – rounded-back glute focus
• Toes-out variation – glute medius
• Slow tempo reps – hypertrophy emphasis
• Partial reps at the top – peak glute contraction

This versatility makes it ideal for athletes and bodybuilders.

Short answer:
Absolutely — it’s a staple for glute-focused training.

Long answer:
Kickbacks are an excellent accessory movement on leg day because they target the glutes without taxing the quads or lower back. This means you can stack them after squats, hip thrusts, or RDLs to add isolated glute volume without overloading the central nervous system.

Short answer:
Use a weight that lets you feel the glutes working without swinging.

Long answer:
Most users perform best with moderate to moderately heavy loads — enough resistance to challenge the glutes while maintaining perfect form. The Booty Builder Kick Back’s 50 kg (110 lb) weight stack provides sufficient resistance for beginners through advanced users.