Exercise guide
Lever Pure Rear Kick
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
The Lever Pure Rear Kick isolates the gluteus maximus and hamstrings through a controlled hip extension, providing a deep stretch and peak contraction. It is highly effective for building posterior chain strength and stability while minimizing lower back strain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the chest pad height so your torso is supported and your spine remains neutral.
- Place the arch or heel of your working foot firmly against the footplate.
- Position your non-working leg on the stationary platform for stability.
- Grip the handles firmly to stabilize your upper body and engage your core.
How to do it
- Exhale as you drive the footplate backward and upward by extending your hip in a smooth arc.
- Push through your heel until your leg is fully extended, ensuring you do not lock your knee.
- Squeeze your glutes hard at the top of the movement for a one-second pause.
- Inhale as you slowly return the weight to the starting position using a 3-second eccentric tempo.
Form checklist
- Keep your hips square to the machine and avoid rotating your pelvis to the side.
- Maintain a neutral spine; do not allow your lower back to arch as you kick back.
- Ensure the movement is driven by the hip rather than swinging the leg with momentum.
- Keep your core braced to prevent your ribcage from flaring.
Pro tips
- Think about pushing your heel toward the wall behind you rather than just upward to maximize gluteal fiber recruitment.
- Maintain a slight bend in the working knee throughout the movement to keep constant tension on the glute muscle.
Make it harder
- Perform a 2-second isometric hold at the point of peak contraction on every rep.
- Utilize 1.5 reps by kicking back fully, returning halfway, kicking back again, and then returning to the start.
Frequently asked
- What muscles does the lever pure rear kick work?
- The lever pure rear kick primarily targets the glutes and hamstrings, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the lever pure rear kick?
- The lever pure rear kick uses leverage machine.
- Is the lever pure rear kick good for beginners?
- Yes. The lever pure rear kick is a beginner-friendly movement and a strong foundation to build on.
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