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Last updated March 5, 2026
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glutesHamstrings
Rear Kick (Machine)
Stand on the machine platform and kick one leg straight back against the pad. Squeeze your glute hard at full hip extension.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringslower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the machine height and weight to your preference.
- Stand on the platform with your support leg firmly planted.
- Place the working leg against the kick pad.
- Step 2Starting Position
- Grip the handles for stability.
- Keep your torso upright with a slight forward lean.
- Engage your core to stabilize your pelvis.
- Step 3Execution
- Drive your working leg back by extending your hip.
- Focus on squeezing the glute at full extension.
- Avoid arching your lower back at the top.
- Return to the start under control and repeat for all reps before switching legs.