Stand with your chest against the padding and grasp the handles. Position your left foot on the platform provided. Your knee joint is bent at a 90° angle. This is your starting position.
2
Push your left leg straight back until you reach the maximum contraction in your butt. Your knee joint is now fully extended. Your lower back should remain straight and not hollow. Exhale as you do this.
3
Slowly move your left leg forward in a controlled manner until you are back in the starting position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Keep your back straight throughout the exercise. Use the full range of motion! Make sure that you go all the way back when bringing your leg back until your butt muscles are fully contracted. However, only bring it back as far as you can as long as your lower back remains straight and doesn't hunch over. Try to consciously engage your butt muscles.
Muscle groups
Primary
Gluteus Maximus
Secondary
Thighs (hamstrings)
Tertiary
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Equipment
Kickback machine
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