Cable kickback
Step by step
How to perform
- Stand facing the cable machine with your feet hip-width apart, slightly bending your knees and leaning forward from your hips, keeping your back straight.
- With your core engaged and your hands on your hips or holding onto the machine for balance, slowly kick the leg with the cuff back and up, keeping your knee straight.
- Squeeze your glutes at the top of the movement, then slowly lower your leg back to the starting position.
- Repeat this movement for your desired number of repetitions, then switch to your other leg.
Overview
About this exercise
The Cable Kickback is a targeted exercise that primarily strengthens the gluteus maximus, helping to shape and tone the buttocks. It is suitable for anyone looking to enhance their lower body strength, from beginners to advanced fitness enthusiasts. This exercise is particularly beneficial for those seeking to improve their athletic performance, posture, and overall body stability, as well as those aiming for a well-defined, firm posterior.
Coaching cues
Form tips
A common mistake is to overextend the leg or hip during the kickback. This can lead to strain or injury. Instead, focus on a controlled movement, extending the leg only until it's in line with your body.
Don't let the weight control you; you should be in control of the weight. Avoid letting the cable snap back quickly after kicking it back. This can cause injury and also reduces the effectiveness of the exercise. Instead, slowly return your leg to the starting position for a full range of motion.
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