Rear Kick - Standing (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.