Kickbacks with a straight leg on the device

If the machine for lunges with an extended leg is available in the gym, the exercise is performed in an upright position. Lean your upper body against the specialized pad. Grip the handles in front of you to provide maximum stability to your body. Keep your gaze forward, and ensure that your back remains completely straight. One leg is on the ground, with a slightly bent knee to protect the joint. Place the other leg behind you on the footplate and then press it upward. Ensure that the leg you're training forms a right angle between the upper and lower leg. Adjust the machine accordingly so that the legs have the correct distance from the footboard.

Movement execution

Now, engage your glute muscles to initiate the movement. While exhaling, extend your leg backward to push the foot cushion away from you. Execute the movement until the leg is almost fully extended, and you feel a distinct stimulus in the glute muscles. Ensure that the rest of your body remains completely still. Inhale, then slowly and in a controlled manner, return the leg to the starting position, with the thighs positioned side by side.

Stressed muscles and common mistakes

For additional information on the muscles engaged and common errors while performing kickbacks with a straight leg on the machine, you can find details on the website dedicated to buttock kickbacks on the exercise equipment.

Alternative variants to kickbacks with a stretched leg on the device

To diversify your workout routine, you can explore similar exercises or other variations of kickbacks with a straight leg on the machine.