Machine Rear Kick
The glute kickback on a plate-loaded machine: bent over a chest pad, one foot drives the pad of a lever arm back and up.
How to do it
Setup
Chest on the pad, hands on the handles, standing on one leg, the other foot against the lever's pad with the knee bent.
Steps
- Drive the foot back and up until the thigh is in line with the body.
- Squeeze the glute at the top without arching the lower back.
- Let the pad bring the knee back under the hip under control.
Common mistakes
Arching the lower back to push higher: stop with the thigh in line with the body. Chest lifting off the pad: stay down; the pad steadies the trunk. Letting the plates slam down: control the return.
Breathing
Exhale pushing back, inhale returning.
