#Cable Diagonal Kickback

Glute kickback CHEAT SHEET 🍑 ➡️ Straight kickbacks = glute max (main glute muscle) 🦵 Kick straight back 🍑 squeeze at the top ↗️ 45° kickbacks = glute med (upper / side glutes) 🦶 Toes slightly turned out 🍑 kick on a diagonal ➡️ Cable abductions = side glutes + hip stability ✨ Stand tall 🦵lift your leg straight out to the side (no leaning 🚫) Control > weight every time 💪 #glutetraining #cablekickbacks #gym #gymgirl #fitness

Cable Kickback Tips: Setup: Elevate Standing Leg (Optional): Use a stable platform or block to lift your standing leg, preventing the working leg from touching the ground. Body Position: Engage your core and lean slightly forward to avoid arching your lower back too much. Use the rack for support. Movement: Foot Position: Turn your kicking foot slightly outward (45 degrees) to target the gluteus medius more effectively. Kickback: Extend your leg back in a controlled manner, focusing on squeezing your glute at the top. Aim for a 30-45 degree kicking angle to emphasize the gluteus medius. Full Range of Motion: Fully extend your leg backward and then slowly lower it down to stretch the glute muscles, ensuring a full range of motion. #glutes #gluteworkout #kickback #gymtips #gymrat #gymgirl #gymmotivation #legday #fyp #lowerbodyworkout

Cable Kickbacks Variations Know the Difference · · #glutes #kickback #glutekickback #cablemachine #glutebuilding #legday #dallas

4 Cable Kickback Variations 🍑 Straight back kick (slight knee bend) - targets the glute/hamstring tie-in 45° kickback – targets the glute medius Side kick – activates the glute minimus 90° knee kickback – activates glutes maximums and overall glute growth 💡 Tips: you can place a weight plate under the non-working leg for better stability and better activation for the 90° knee kickback, you can adjust the pulley to around waist height for better tension

CABLE KICKBACK VARIATIONS🍑💪🏼 what’s the diff?!?! 📍First, if you’re trying to grow your glutes, you’re gunna wanna HIT SAVE for your next sesh! Not all kickbacks are created equal, and changing your setup changes what part of the glutes you’re actually building. 🍑Glute Medius (THE SHELFFFF): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to ~45 degrees. 3. Kick at a 45-degree angle. 🍑Glute Maximus (roundness): 1. Set the pulley at hip level. 2. Step down and back with your working leg 3. Kick STRAIGHT back. 🍑Glute Minimus (upper & side shape): 1. Set the pulley 2 notches up from the bottom. 2. Then 90 degrees from the cable. 3. Kick straight out to the side. Now go build a booty💪🏼✨

Before you scroll… Comment RIGHT or LEFT 👀👇 Which one do you think is correct? ⬅️ Left = ✅ ➡️ Right = 🚫 Here’s what’s happening on the wrong side: 📐 Leaning too far forward — shifts tension away from the glute 🚫 More hinge ≠ more activation 🚀 Kicking the leg too high — turns this into lower-back + momentum 🍑 Glutes work best through controlled range 🔥 Core not engaged — stability disappears, tension gets lost 🚫 Loose torso = sloppy reps 🎯 Cable height too low — changes the resistance angle 🚫 Setup dictates stimulus Clean setup. Controlled movement. Better glute activation. Save this for your next lower body day 💾 And send it to a friend who loves kickbacks 👀🔥🍑 #seshfitness #mysesh #fitness #workoutexecution #cablekickback

در این ویدیو چهار نوع cable kickback رو می بینی که هر کدوم با زاویه ی متفاوت پا ،بخش خاصی از عضلات باسن رو هدف می گیرن.🍑 1️⃣cable kickback(Neutral foot) حرکت مستقیم به عقب با پنجه خنثی تمرکز روی بخش میانی و پایینی 2️⃣side kickback(Teo slightly ln/Down) زاویه ی مایل به پهلو با پنجه کمی رو به زمین کمک به فرم دهی کناری و بالا کشیدن بیرون باسن 3️⃣Diagonal kickback (Teo Out) مسیر مورب عقب _پهلو با چرخش خارجی ران تمرکز روی بخش بالای و بیرونی باسن برای ظاهر گرد 4️⃣Bent -knee cable kickback (Heel press) زانو خم،پاشنه به عقب و بالا هدایت میشه #عضله #باشگاه #بدنسازي#يزد#چربي_سوزي #سريني

Cable Kickbacks Variations Know the Difference Gluteus Maximus (Straight Kickback): 1. Set the pulley at or slightly below hip level to ensure a straight kickback. 2. Step down with your working leg for stability. 3. Kick straight back to maximize gluteus maximus activation. Gluteus Medius (External Rotation): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement. 3. Kick at a 45-degree angle to engage the gluteus medius. Gluteus Medius (Lateral Kick): 1. Set the pulley at the bottom. 2. Stand laterally to the cable for optimal lateral movement. 3. Kick laterally to target the gluteus medius and gluteus minimus. #glutes #kickback #glutekickback #cablemachine #glutebuilding

Struggling with cable kicks backs? Here’s a little break down.. Where it targets if done correctly ‼️ Gluteus maximus – the main mover Gluteus medius – helps with hip stability and side-glute engagement Hamstrings – assist with hip extension Core – stabilises your torso so the leg can move cleanly Add the plate to the opposite side to make the passing of the opposite leg easier #personaltrainer #legdayworkout

➡️Comment “GUIDE” for my free pdf workout guide!! Cable kickback form ❌ Let’s fix it! Often times I hear people say they get low back pain from kickbacks and it’s usually due to arching the low back as you kick back. To fix this, make sure you’re keeping a neutral spine and slightly leaning. I prefer to keep a more upright torso position as oppose to leaning over completely. Bring your working leg in front of your standing leg to lengthen the glute a bit more. Don’t kick up so high to where you end up arching your low back. You only need to kick up to when the glute is fully shortened. You can either kick straight back or on an angle. Angled = more glute medius. Straight back = more glute max. But there will always be overlap with the cables in terms of what you’re targeting! Hope this helps!

Thank you to the girl who showed me this variation of the traditional cable kickback! With the front foot elevated on a block or plate, it allows for a greater range of motion and constant tension on the glute of the working leg. To perform this exercise: - Stand facing the cable machine, holding onto the machine for stability. - Elevate the standing leg with a block or plate. - Lean forward slightly and engage the core. (Pushing with one hand and pulling with the other allows for better engagement of the core.) - Bend the knee and raise the working leg to a 90 degree angle - Working leg kicks back, focusing on contracting the glute at the top. - return to the starting position at a slow and controlled pace (back to the knee at a 90 degree angle) The elevation prevents the working leg from dragging on the floor and increases range of motion. Drop a 🦵🏻 in the comments if you plan to try this or you’ve done it before and love it! Follow me @mel.chips.fit for daily fitness, and nutrition tips and resources for midlife women.

wearing the prettiest butter yellow of @teveo, ‘NLSHANNON’ for a discount! (whole fit is the ‘contrastline’) 💛. girls be aware of the difference between these kickback variations and add (one of) these in your workout split according to your goals. my favorite one is the last one as it targets your upper glutes (aka the shelf!) 💛 #cablekickbacks #kickbacks #cablekickback #gymgirlsdaily #glutegrowth