#Diagonal Kickbacks

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 Kickbacks Variations Know the Difference 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 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 (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 #legday #musclebuilding

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

Gluteus Medius Cable Kickbacks (aka Lateral Kicks) 🍑🔥 If you’re trying to build that side-glute shelf and improve hip stability, this one needs to be in your routine. How to do it right: 1️⃣ Set the cable pulley to the lowest position 2️⃣ Stand side-on to the machine (this is key for proper range) 3️⃣ Kick your leg out to the side with control—don’t swing it 🤔 Why it works: This move directly targets your gluteus medius and gluteus minimus - the muscles responsible for hip stability, balance, and that rounded upper-glute look. my two cents 👀 Slow reps > heavy weight. Keep tension on the cable the whole time for maximum glute activation.

Kickbacks: one of my absolute favourite exercises 😍. Will have your Glutes on fire 🔥 .. IF performed correctly. Otherwise it may only be your lower back that feels the pain. Which we definitely don't want! . Cues for your Kickback: - Keep spine neutral with chin slightly tucked - Keep hips square to the bench; - Keep the movement slow and controlled; - Keep your core engaged; and most importantly - Kickback to the point where your glute is most engaged and SQUEEZE! . This to avoid: - Avoid overarching your neck or spine; - Avoid kicking too high and overextending your back; - Avoid hip swinging movements; - Avoid moving through the movement too fast without pausing to squeeze and really engage with the exercise! . Hope this helps 😘

3 Killer Ankle Weight Glute Exercises 🔥 🍑 Glute Kickback: isolates the glute max 🍑 Diagonal Kickback: blends the glute max and glute medius 🍑 Standing Hip Abduction: isolates the glute medius If you’re able to incorporate two movements into the end of your workout, we suggest doing the standard kickbacks and hip abduction. But if time only allows for one, go with the diagonal kickback! Ankle weights are seriously underrated for glute training, do you use them? 👀 Grab yours now at bcstrength.com

Cable Kickback: Set Up / Proper Form - Glutes Focused ✅ Know the difference 👇🏻 ✅ 45° kick - Medius if you rotate your feet 45° out and slightly kick on the side your gluteus medius will also be involved. ✅ Back kick - Maximus Regular Kick back will mainly target your gluteus maximus ✅ Side kick - Minimus Targets your gluteus minimus the side kick will do the work also supported with your gluteus medius Save it for later & follow for more tips✅🔥 Cc @fitnessdilekofficial #fitnessworkout #fitnesstips #workouttips #knowthedifference #kickback #kickside #glutefocused #gluteworkout

Kickback okrężny to idealne ćwiczenie na bok pośladka! 🍑 Jeżeli chcesz zbudować pełne pośladki nie zapominaj o tym ważnym cwiczeniu! Macie w swoim planie? 🤗 #trening #silownia #poradytreningowe

Tu valides ce tips kick-back ? ✅  Enregistre ce post pour réaliser cet entraînement lors de tes séances 🦵🔥 #neoness #teamneoness #fitspiration #stairmaster #salledesport #clubdesport #sport #healthylifestyle #lifestyle #kickback

Stop doing basic kickbacks if you want the “Shelf” 🍑 If you only kick straight back, you are mostly hitting the Glute Max (the big muscle). But if you want that round, “shelf” look at the top? You need to target the Glute Medius. 💡 The Fix: Crossover Kickbacks By kicking your leg diagonally behind you, you stretch the side glute deeper than a standard rep. ✅ Form Checklist: 1. Lean forward: Hold the machine for stability. 2. The Angle: Don’t kick straight back. Aim for the opposite heel (diagonal line). 3. The Squeeze: Pause at the very top to cramp the upper glute. Try this superset: 10 Straight Kickbacks + 10 Crossover Kickbacks immediately after. 🔥 Save this for your next leg day and follow for more glute secrets! 📌 #cablekickbacks #glutemedius #gluteexercises #gymhacks #glutegrowth

Cable Kickback: Set Up / Proper Form - Glutes Focused ✅ Know the difference 👇🏻 ✅ 45° kick - Medius if you rotate your feet 45° out and slightly kick on the side your gluteus medius will also be involved. ✅ Back kick - Maximus Regular Kick back will mainly target your gluteus maximus ✅ Side kick - Minimus Targets your gluteus minimus the side kick will do the work also supported with your gluteus medius Save it for later & follow for more tips✅🔥 #fitnessworkout #fitnesstips #workouttips #knowthedifference #kickback #kickside #glutefocused #gluteworkout #gymgirl #girlbrand #gymtips #formtips Cc @fitnessdilekofficial