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Last updated February 2, 2026
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abductorsglutes
Rear Kick - Standing (Machine)
Place your foot on the pad and drive your heel back. Squeeze your glute hard at the full extension. Return the weight slowly without letting the stack slam.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
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 seat height so that your knee is aligned with the pivot point of the machine.
- Select the appropriate weight on the machine.
- Step 2Position Your Body
- Stand facing the machine and place your foot on the designated platform.
- Ensure your back is straight and your core is engaged.
- Step 3Secure Your Foot
- Place the top of your foot against the padded lever or platform.
- Make sure your heel is slightly elevated and your toes are pointed down.
- Step 4Initiate the Kick
- Engage your glutes and push your foot backward in a controlled motion.
- Keep your knee slightly bent and avoid locking it out as you extend your leg.
- Step 5Control the Movement
- Pause briefly at the top of the movement to maximize contraction in your glutes.
- Slowly return your foot to the starting position, maintaining control throughout.
- Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Focus on maintaining proper form and control with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully step off the machine.
- Ensure you adjust the machine back to its original settings if necessary.