What muscles does Rear Kick (Machine) work?

The Rear Kick (Machine) primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings.

How often should I do Rear Kick (Machine)?

For optimal results, include Rear Kick (Machine) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Rear Kick (Machine)?

To perform Rear Kick (Machine), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Rear Kick (Machine) suitable for beginners?

Yes, beginners can perform Rear Kick (Machine) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Rear Kick (Machine) at home?

Rear Kick (Machine) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Rear Kick (Machine)

Learn how to do the Rear Kick (Machine) with proper form, setup, and execution.

This leverage machine movement primarily targets hips, including glutes.

How to Perform Rear Kick (Machine)

1
Add the appropriate amount of weight and position yourself on the rear kick machine.
2
Place one foot against the foot pad and grip the handles for support.
3
Engage your abs and take a breath.
4
Kick your leg back and up by extending at the hip, squeezing your glute at the top and exhale.
5
Slowly return your leg to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other leg.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.