Rear Kick (Machine)
Complete guide to Rear Kick (Machine). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Rear Kick (Machine)
Add the appropriate amount of weight and position yourself on the rear kick machine.
Place one foot against the foot pad and grip the handles for support.
Engage your abs and take a breath.
Kick your leg back and up by extending at the hip, squeezing your glute at the top and exhale.
Slowly return your leg to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |