How to do the Lever Standing Rear Kick
Glutes & HamstringsGlutes & HamsMachineBeginner
The lever standing rear kick machine gives you a fixed path and consistent resistance to isolate the glutes and hamstrings with minimal skill required, making it ideal for building a strong posterior foundation from day one. Master the movement here and you will develop the mind-muscle connection that transfers to every squat, deadlift, and sprint you ever do.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Set the pad just above your ankle, stand tall gripping the handles, and plant your standing leg with a soft knee.
- Brace your core and tilt slightly forward at the hips to align your body for maximum glute activation.
- Drive the working leg straight back in a controlled arc, squeezing the glute hard at the top of the movement.
- Slowly return the leg to the start position under full control, resisting the weight on the way back.
Common mistakes
- Kicking with momentum instead of muscle control — reduce the weight and pause for one full second at peak contraction to eliminate swing.
- Hyperextending the lower back to gain extra range — keep your core braced throughout so the movement comes entirely from the hip, not the spine.
- Letting the standing knee lock out straight — maintain a soft bend in the support leg to protect the joint and keep your base stable.
Pro tip — At the top of each rep, hold the contraction for two seconds and actively think about pushing your heel toward the ceiling rather than just swinging the leg back — this subtle cue dramatically increases glute fiber recruitment over the course of a set.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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