Body part
triceps
Instructions
- Start by attaching an ankle cuff to a cable machine and setting the weight to a suitable level.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Attach the ankle cuff to your working leg and position yourself at a distance from the machine where there is tension on the cable.
- Maintain a slight forward lean with your torso and place your hands on a stable surface for support.
- While keeping your knee straight and your core engaged, exhale and slowly kick your working leg straight back.
- Pause for a brief moment at the peak contraction, squeezing your glutes.
- Inhale as you slowly bring your working leg back to the starting position, controlling the movement.
- Repeat for the desired number of repetitions and then switch legs.
- Remember to maintain proper form throughout the exercise and avoid swinging your leg or using momentum.
Advice
- Focus on engaging your glutes throughout the movement to maximize the effectiveness of the cable kickback.
- Keep your core engaged and your back straight to maintain proper form during the exercise.
- Control the movement and avoid using momentum to ensure that your glutes are doing the work.
- Experiment with different cable attachments or resistance bands to vary the resistance and target different areas of your glutes.
- Consider incorporating single-leg cable kickbacks to increase the challenge and target each glute individually.
- Incorporate a variety of hip extension exercises, such as cable kickbacks, into your routine to strengthen your glute muscles from different angles.
- Don’t forget to stretch your glutes and hip flexors after your workout to prevent tightness and promote overall flexibility.
- Gradually increase the weight or resistance as you get stronger to continue challenging your glute muscles and making progress.
- Ensure that you’re breathing properly during the exercise – exhale as you kickback and inhale as you return to the starting position.
- Listen to your body and adjust the range of motion based on your comfort level and any limitations you may have.
