How to do it
Hold the peak contraction for one second before returning.
- 1
Stand facing the leverage machine and select the appropriate weight.
- 2
Place one foot against the footpad of the lever arm.
- 3
Hold onto the machine for balance.
- 4
Push the footpad back using your glutes, extending your leg.
- 5
Slowly return to the starting position without letting the weight stack touch down.
- 6
Complete the set on one leg before switching to the other leg.
Expert tip
Maintain a slight bend in the supporting leg and keep your back straight to engage the glutes effectively.
Common mistakes
- ✕Rotating the hips open during the kick
- ✕Snapping the knee into hyperextension
- ✕Letting the weight stack slam down