Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Standing Leg Kickbacks on Bowflex or Similar Weight-Lifting Machine


1. Stand to one side of the seat rail, facing the engine.

2. Secure the foot harness around the ankle furthest from the rail.

3. Bend this leg approximately 90°.

4. Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

5. Extend the active leg backwards, straightening the knee.

6. Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.

7. Slowly return to the start position and repeat.

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4 Comments»

  1/3/10 Workout – Legs « Impersonal Trainers wrote @

[…] 3 – Leg Press – 15×2 4 – One Leg Press – 12×2 (each leg) 5 – Standing Leg Kickbacks – 15×2 6 – Standing Hip Extensions – 12×2 Possibly related posts: (automatically […]

  1/17/10 Workout – Legs « Impersonal Trainers wrote @

[…] 8. One Leg Curl Right 9. One Leg Curl Left 10. Weighted Hip Raise 11. Standing Hip Extensions 12. Standing Leg Kickbacks 13. Seated Dumbbell Calf […]

  1/24/10 Workout – Legs « Impersonal Trainers wrote @

[…] A: 1. Sumo Squats 2. Step Ups 3. Rot. Dumbbell Straight Leg Deadlift 4. Standing Leg Kickbacks on Bowflex 5. Standing Hip Exten on Bowflex 6. Seated Dumbbell Calf […]

  2/4/10 Workout – Legs « Impersonal Trainers wrote @

[…] – Right – 2×15 Step Ups – Left – 2×15 Rot. Dumbbell Straight Leg Deadlift – 2×15 Standing Leg Kickbacks on Bowflex – […]


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