Lever Standing Rear Kick
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Leverage machine
- Körperregion
- Hips
- Typ
- Strength
The lever standing rear kick is a strength exercise performed on a leverage machine that drives your leg straight back to isolate the gluteus maximus and quadriceps, with support from the adductor magnus and soleus. Because the machine controls your range of motion, it is well-suited to beginners learning to recruit the glutes and to anyone building unilateral hip-extension strength.
Lever Standing Rear Kick: So führst du sie aus
- 1Set the pad height on the leverage machine so it sits just above your ankle when you stand upright.
- 2Step onto the platform and face the machine, gripping the handles for support. Stand tall with your chest up and your supporting leg slightly bent.
- 3Place the back of your working ankle against the pad. Keep your hips level and your core braced.
- 4Exhale and press the pad straight back by extending your hip, squeezing your glutes at the top of the movement.
- 5Drive through until your working leg is nearly fully extended behind you, but stop before your lower back arches or your pelvis tilts forward.
- 6Pause briefly at the top and hold the contraction in your glutes for one count.
- 7Inhale and return your leg slowly to the starting position under control, resisting the weight on the way back.
- 8Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep your hips square to the machine throughout the movement — rotating the pelvis shifts stress away from the glutes and into the lower back.
- Focus on initiating the kick with your glute rather than swinging your leg — slow, deliberate reps produce more muscle activation than momentum.
- Maintain a slight bend in your standing knee to protect the joint and keep your base stable.
- Avoid leaning your torso forward as fatigue sets in; stay upright so the glute does the work.
Häufige Fehler
- Arching the lower back at the top of the rep — this signals the hip has passed its natural range and the spine is compensating, increasing injury risk.
- Using too much weight and swinging the leg, which relies on momentum instead of muscle and reduces the training stimulus on the gluteus maximus.
- Letting the hips rotate or tilt during the kick, which shifts load away from the target muscles and places uneven stress on the pelvis.
- Locking out the standing knee, which reduces stability and can place excess strain on the joint over multiple sets.
- Rushing through the eccentric (return) phase — controlled lowering under resistance is where much of the muscle-building stimulus occurs.
Häufig gestellte Fragen
What muscles does the lever standing rear kick work?
The primary muscles are the gluteus maximus and quadriceps. The adductor magnus and soleus act as synergists, helping to stabilize the movement.
How many reps should I do per side?
For strength and muscle building, 10–15 reps per side at a controlled tempo is a common starting point. Because it is a unilateral exercise, always complete the same number of reps on each leg.
Can I use this exercise to fix a glute imbalance?
Yes. Working one leg at a time allows you to address side-to-side differences in strength. Start with your weaker leg first and match that rep count on your stronger side.
How far back should I kick?
Kick back until your glute is fully contracted and your leg is close to straight behind you, but stop before your lower back begins to arch. Quality of contraction matters more than maximum range.
