|
Exercise Description |
|
|
Main Target Muscles |
Glutes |
|
Secondary Target Muscles |
Hamstrings |
|
Workout Type |
Strength |
|
Gym Gear |
Machine |
|
Fitness Level |
Beginner |
|
Compound/Isolated |
Isolation |
|
Power Move |
Explosive Bodyweight Exercise |
Target Muscle: Glutes
Glute Cable Kickback Overview
This strengthening exercise is a variation of glute kickbacks. It focuses on glutes as primary muscles and hamstrings as secondary. Beginners who are trying to build strength in their glutes and lower body as a whole would find this exercise super effective.
The exercise doesn’t just shape these groups of muscles but also tones them. Since your leg moves in a kicking motion behind your body in this exercise, you would experience an enhancement in balance and stability as well.
How to Do It
- Attach your ankle cuff to a lower cable pulley.
- Stand about 2 feet away in front of a cable pulley machine, so your right ankle aligns with the pulley.
- Attach the ankle cuff to your right ankle.
- Set the weight on the pulley machine according to your fitness level
- Hold the frame for support and hinge at the hips to keep your chest upright.
- Engage your core, and bend the knees slightly while squeezing your glutes to pull your right leg backward.
- Keep your left leg firmly planted to provide balance.
- Slowly return your right leg to the front, bending at the knee.
- Repeat for desired repetitions, and then repeat on your left leg.
- Make sure you are squeezing your glutes properly. For that, try to keep the pace of your exercise slow and controlled.
- When choosing a weight, pick one that doesn’t make your body jerk. Your body must be as still as possible.
- To increase the intensity level, pause for a few seconds and squeeze your glutes when your leg is fully extended.
