#Cable Rdl Pull Through

The Kneeling Cable Pull-Through is a must-try for your next leg or glute day. Standard pull-throughs are great, but the kneeling variation allows you to focus purely on that hip hinge and a massive glute contraction without worrying about your balance. Pro-Tips: ✅ Keep your arms locked straight. ✅ Look forward/up as you go down (save your nose!). 👃 ✅ Stop the rep once your hips are neutral—no over-arching! Sculpt the back side. 🏔️💪

If you only feel 45° hyperextensions in your lower back… you’re setting it up wrong. Most people turn this into a back exercise without even realising. Fix the angle. Fix the pad position. Fix your foot setup. Control the rep. Small tweaks. Massive difference in glute activation. Comment “GLUTES” if you’re going to try this next session 👇 And save this so you stop wasting reps.

📣 New Equipment 📣 🚨 How to use our new Glute Hamstring Raise 🚨 ❌ The “How Not To”: - Crunch like it’s a sit up, causing your chest to roll under your hips - ⁠Avoid excessive hyperextension ✅ The “How To”: - Maintain anterior pelvic tilt - Keep your chest high throughout - Control the eccentric, concentrating on loading your hamstrings - Feel as though you’re trying to push your hips through the pad on the concentric (upward) motion The secret to those “bulletproof” hamstrings isn’t just doing the work - it’s doing it right. Pro-tip: If you can’t do a full rep with perfect form, use a band or a light push-off to assist you rather than compromising your spine. Quality > Quantity. Always. Save this for your next leg day! 🍗🔥

Banded 45-Degree Extension – Glute Focus - Ankles locked into the pad for stability - Toes pointing out - Preferably use a resistance band as it matches the leverage for the glutes - If possible slight bend in the knees - Initiate with squeezing the glutes and drive the hips into the pad - Can be done with a rounded spine if neutral still makes your lower back work more - Programming This can be done 2-3 per week and is not only amazing for your glutes but also great for your hamstrings (load it with plates or a barbell) 2-5 hard sets per week 5-15 reps - Feel free to save!

Fix your 45 glute extension! ✅🔥

Machine Hip Thrust The Objective: Maximise the glutes and posterior chain power🔒 The Evidence: The glutes are the primary engines for hip extension and pelvic stability. Strong glutes are the body’s natural defense against lower back pain, as they take the load during lifting and daily movement that would otherwise fall on the lumbar spine. The machine variation provides the stability needed to reach high levels of mechanical tension safely. The Execution: 🔹 Optimise the line of pull: Align your hips directly under the belt. Proper foot placement is key to ensuring the glutes—not the quads or lower back—are the primary movers. 🔹 Drive vertically: Push your hips toward the ceiling while keeping your chin tucked and gaze forward. This protects the lower back from over-arching at the top of the rep. 🔹 Maintain constant tension: Focus on a strong squeeze at the top and a controlled descent. You don’t need a massive range of motion; stay where the glutes are under the most load. Training doesn’t have to be complicated, but it does need to be intentional. If you want to train smarter without the guesswork, let’s chat ✌️ Happy lifting 🏋️‍♂️ #glutes #posteriorchain #brisbanept #trainingtips #gymeducation

Cable kickback/kick down variation for the lower glutes - *** I don’t recommend this variation if you’re strong enough to move the full stack, because stability will become the limiting factor rather than glute fiber recruitment. *** - Loop the ankle strap around your mid-foot - Stand on a box or plates to increase range - Keep your upper body stacked over the hip - Press the foot down into the floor rather than kicking it back - Focus on the stretched portion of the lift (lengthened position) - Programming • Best used as a finisher 1-2 times per week • 1-2 hard sets per workout • 10-20 reps - Feel free to save for your next workout 💪

She’s right about this!⁠ ⁠ Ready to start building glutes? Comment “era” get started for free 🍑⁠ ⁠ Here’s how I do cable glute extensions:⁠ ⁠ ✅ I attach my handy dandy ankle thingy ⁠ ⁠ ✅ I take a few good steps back⁠ ⁠ ✅ I LEEEANNNN on the machine with my back straight⁠ ⁠ ✅ I explosively swing my leg back and slightly outwards⁠ ⁠ ✅ I twist my foot outwards and shortly squeeze⁠ ⁠ ✅ I slowly lower back down⁠ @madimilnefit

Comment “GLUTE” and I’ll get you on the list For the updated version of the glute training guide Coming soon

Cable glute kickbacks done properly is one of my fav glutes to put them on 🔥. Step 1: Set the cable low and attach the ankle strap securely. Step 2: Slight forward lean, soft knees, core braced. Step 3: Drive your heel back and slightly up, think push through the glute, not swing the leg. Step 4: Pause and squeeze at the top for 1–2 seconds. Step 5: Control the way down. No momentum. Small weight. Full control. Maximum glute activation. Save this for your next lower body day 🍑🔥 DM me “GLUTES” if you want a structured programme.

Super effective exercise for your glutes and here’s how to avoid common mistakes 👇 Keep your feet and knees aligned. Otherwise, your quads or hamstrings might take over too much of the load. At the top, your knees and shoulders should be at the same height from the floor. To avoid unnecessary injury risk, try not to overextend your lower back. That variation does exist and can be effective, but I’d rather minimize the risk. Follow for more useful content 💪

STOP doing hyperextensions wrong ❌ Back straight = more lower back Round your upper back + tuck chin = more GLUTES 🍑🔥 It’s not the machine. It’s your POSITION. Control the eccentric. Posterior tilt at the top. Squeeze like you mean it. Comment “GLUTES” and I’ll send you the full breakdown 💪🏼 #GluteTraining #BootyBuilder #GymTips #PosteriorChain