Form cues
- Lead with heel
- Keep core tight
- Avoid arching the back
- Squeeze glute at top
Exercise
Lever Standing Rear Kick
Hips, leverage machine
A leverage machine exercise that isolates the glutes with a hip extension rear kick motion.
Target: glutes. Also works: hamstrings, erector spinae.
Steps
- Adjust the lever machine pad to chest height and select weight.
- Place working foot on the platform.
- Hold handles and brace core.
- Extend hip by pushing foot backward as far as comfortable.
- Return slowly to starting position and repeat.
Common mistakes
- Using lower back to lift
- Swinging leg with momentum
- Not controlling the negative
Breathing
Exhale as you kick back, inhale as you return.
In the app, search for Lever Standing Rear Kick and add it to a workout.