How to perform Cable Glute Kickback with proper form
Equipment Needed
- Cable machine with ankle strap attachment
Starting Position
- Adjust the cable to the lowest setting.
- Attach ankle strap to the cable.
- Stand facing the machine, placing the strap around your ankle.
- Position your feet shoulder-width apart.
Execution
- Brace Your Core: Engage your core to stabilize your spine.
- Get into Position: Transfer your weight onto your supporting leg, slightly bending the knee.
- Kick Back: Keeping your leg straight, hinge at the hip to extend the strapped leg straight back.
- Ensure the movement is controlled and focus on squeezing your glute at the top of the motion.
- Return to Start: Lower your leg back into the starting position without letting it touch the floor, maintaining tension in your glutes.
- Repetition: Repeat the movement for desired repetitions before switching to the other leg.
Tips for Proper Form
- Keep your back straight and avoid leaning forward.
- Ensure the movement comes from the hip to effectively target the glutes.
- Avoid using momentum; focus on slow and controlled movements.
- Adjust the ankle strap securely to prevent it from slipping during the exercise.
Common Mistakes to Avoid
- Arching your back excessively.
- Allowing the supporting knee to collapse inward.
- Kicking your leg too high, which can compromise form.
This exercise effectively targets the glutes and can enhance your lower body strength and stability.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes