How to perform Cable Cable Kickback with proper form

Purpose: Strengthens the glutes and targets the hamstrings.

Setup

1. Equipment: Use a cable machine with an adjustable pulley.
2. Attachment: Attach an ankle strap to the low pulley.

Execution

1. Positioning:

   • Stand facing the cable machine.
   • Attach the ankle strap to one ankle.
   • Step back slightly to create tension in the cable.

2. Body Alignment:

   • Keep your feet hip-width apart.
   • Hinge at the hips and slightly bend the non-working knee.
   • Maintain a straight back and engage your core.

3. Movement:

   • Lift the strapped leg directly behind you, keeping it straight.
   • Focus on using your glutes to lift your leg, not your lower back.
   • Hold for a brief pause at the top of the movement.

4. Return:

   • Slowly lower the leg back to the starting position without letting the weight stack touch.
   • Maintain control throughout the movement.

Tips

• Avoid arching your back; keep movement smooth and controlled.
• Breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
• Ensure that your standing leg remains stable during the exercise.

Variations

• Use different angles by facing the machine in different directions.
• Adjust the cable height for additional variation in resistance.