#Cable Kickback

FIX YOUR FORM ✅❌CABLE KICKBACK!🍑 - It’s always my big focus as a coach to help you achieve your goals through empowering you with knowledge, and one of those ways is showing you the correct technique when it comes to training. 👊🏼 - Kickbacks are a common booty building exercise but many of you girls come to me saying all you feel is your lower back. Lower back pain is often a result of hyper-extending and the over arching of your back when you kick back. When your lower back is arched its putting tension there which is what we don’t want. - Stand about a metre back from the cable machine with the ankle strap around your working leg. You want to ensure there is tension on the cable at all times. - Glute kickback is a hip extension exercise so you want to push your hips back at the starting position so there is more movement at the hip joint. Kick your leg back (I like to have my toes pointed slightly inward), contract glutes for a second at the top and bring it back down. - Don’t arch your back! The range of motion is restricted when you are upright so when combined with an arched back it then engages your lower back muscle which we don’t want here. - Your spine should be neutral and lower back relaxed throughout. My head and neck are flat looking at the ground. My lower back just has it’s natural curve - I’m not forcing an arch. - Keep your hips steady and a slow controlled motion with your kickbacks - not just swinging or bouncing. - You can do them in a more upright version or you can do one leaning over as I am in this video. You can do them with a straight leg or bent leg. The key is just in not hyper extending your lower back. This is a glute exervise. 🍑 - Hope this video helped! I always appreciate your feedback ♥️ @laurensimpsonfitness @tempusaustralia

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 Kickback - Glute Max VS Glute Med #lowerbodyworkouts #gluteexercise #gluteexercises #buildmuscle #gluteworkouts #gluteday #workouthelp #workouttutorial

Always feel it in your standing leg or lower back when doing cable kickbacks? 📸 @bethhfitness_ #wilsoncoaching #gym #fitness #gymreels #fitnessreels #fitnessmotivation #gymmotivation

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

When performing the cable kickback Stand more to the side of the cable and further back. This allows the leg to sweep across the body and increase the range of motion for more tension on the glute medius. Stand on a plate if your working leg is getting dragged on the floor. Lean a tiny bit forward for better glute isolation (AVOID overdoing this as it will shift tension towards your lower back). BRACE properly before you kick back. The fibers of the glute medius run at a 45 degree angle, like this / \ therefore we kick back at a 30-45° angle.

Pt 2. Explaining the cable kickback hack🔓🍑 #cablekickback #gymhack #glutehack #gluteworkout

The cables are so versatile but sometimes variety can be confusing 😵‍💫 Here’s how to nail the single-arm cable row 👇 1️⃣ Kneel so that your opposite knee to your working arm is up 2️⃣ Draw your shoulder blade down and back to ensure your lats are engaged 3️⃣ Row your arm towards your waist with a neutral grip 💡 Make sure your elbow stays close to your body!

FIX your Cable Kickbacks for Glutes 🍑 @aybl new the collection ~ dc: FITAN Elevate your foot on a plate to ensure a smoother motion and reduce the risk of sliding ✅ Avoid excessive arching, as it shifts focus to your lower back. Instead, maintain a neutral spine and engage your core for efficiency ✅ Hold onto the pulley to improve stability during the movement ✅ Keep a slight bend in your standing leg to minimise hamstring involvement. ❌ Kick outwards at approximately a 30-degree angle to better isolate the glutes ✅👌🏽 Was this helpful let me know in the comments? 👋🏽 Train with me 1:1 with my 8 week progress 🔗 in my bio! #healthyeating #fitness #gym #gymtok #running #walking #fatloss #weightloss #transformation #bootyprogram #gluteprogram #lowerbody #workout #fitness #weightlifting #exercise #workout #glutes #gains #dfyne #fixyourform #motivation

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

Kaydet , Dene ve yorumunu yap 👊🏽🦾 . Cable kick back Glute’leri hedeflemenin en etkili yollarından biridir. Bu varyasyon sayesinde: ✅ Daha yoğun kasılma ✅ Daha iyi kas-mind connection ✅ Sıkı, yuvarlak ve güçlü kalça gelişimi . SLIM&STRONG . 🌍 Online Coaching Worldwide Uzaktan eğitim WHATSAPP HATTIM ✅ → 0533 869 56 56 üzerinden bana ulaşabilirsiniz. 🔷 @proteinocean ürünlerinde%10 KOD: sami ♦️ KKTC protein ocean bayi @house.of.supplements 📺 ♦️YouTube kanalım: samihamidi 👊🏼 Hayallerini erteleme, bugün harekete geç! . ÜŞENME,ERTELEME,VAZGEÇME. ⸻ #samihamidi #shfitness #onlinecoaching #fitnessmotivation #bodybuildinglifestyle #fitnesstransformation #mensphysique #classicphysique #musclebuilding #fitnessturkey #bodybuildingmotivation #gymmotivation #worldwidecoaching #aestheticphysique #shredseason #fitnessjourney #trainharder #coachlife #fitnesstrainer #onlinept #workoutmotivation #teamsh #Glutes #CableKickBack #BootyWorkout #LegDay #SıkıKalça

If you feel cable kickbacks in your lower back instead of your glutes, this is why. Stop arching, stop swinging, and stop standing too close to the cable. Control the movement and let the glute do the work 🍑 . . . . . . . . #gymtips #glutegains #gymreels