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

Primary and secondary muscle groups targeted by this movement.

Glutes (max)

HamstringsLower Back

What you need and how to position yourself before starting.

Weight Machines / Selectorized

Unilateral

Standing

repsweight

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.

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