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Glutes · Machine

Rear Kick (Machine)

An isolation movement that trains your glutes, done with a machine. Your hamstrings help out.

EquipmentMachine
TypeIsolation
Push or pullPush
LevelBeginner

Muscles you'll work

Rear Kick (Machine) muscles worked, front viewRear Kick (Machine) muscles worked, back view
GlutesPrimaryHamstringsSecondary

How to do it

  1. Stand facing the machine, adjusting the pad to rest against the sole of one foot or the back of your ankle.
  2. Hold onto the machine handles for stability.
  3. Keeping your core tight and your back straight, slowly extend your leg backward as far as comfortable, squeezing your glutes at the peak of the movement.
  4. Ensure that only your leg moves, avoiding any rocking of your torso.
  5. Slowly return the leg to the starting position, controlling the weight.
  6. Complete the desired number of repetitions before switching to the other leg.

More glute exercises

Glute Kickback (Machine)Hack Squat (Machine)Hip Thrust (Machine)Leg Press Horizontal (Machine)
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