Glute Push Down (Assisted Pull-up Machine)
A unilateral machine exercise performed on the assisted pull-up station that targets the glutes and quads to build lower body strength and hypertrophy.
About Exercise
Equipment
Assisted Pull-up Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Hamstrings
Secondary Muscles
Lower Back, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the desired weight on the stack and stand on the machine's footrests facing the pad. Place the sole of one foot firmly onto the knee pad while holding the handles for stability.
- Drive the foot down by extending the hip and knee until the leg is fully straight.
- Squeeze the glute hard at the bottom of the movement.
- Control the ascent, allowing the knee to bend and the hip to flex back to the starting position.
- Complete all reps on one side before switching.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes
- Keep hips square
- Control the return
Breathing
Exhale as you push the platform down; inhale as you control the return.
Tempo
3-0-1
Range of Motion
From a high knee position (hip flexion) to full leg extension at the bottom.
Safety
Safety Notes
- Maintain a firm grip on the handles throughout.
- Avoid violently locking out the knee at the bottom.
Spotting
Not recommended; use machine safeties.
Common Mistakes
- Hyperextending lower back
- Using momentum
- Short range of motion
- Rotating hips
When to Avoid
- Acute knee pain
- Hip joint issues
- Lower back strain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stability
Build Up First
- Basic hip hinge knowledge
- Machine usage familiarity
Also known as
Single Leg Glute Pushdown, Assisted Machine Glute Kickback, Standing Glute Press, Assisted Pull-up Machine Kickdown
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