#Kickback Form

➡️Comment “GUIDE” for my free pdf glute 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!

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

Feeling kickbacks more in your standing leg than your kickback side? Try this. 👀 (Form breakdown of bench supported kickbacks on the way 🫡) #cablekickbacks #glutekickbacks #benchsupportedkickback #formtips #gymtips

So we know by now that glutes are trained through hip flexion and extension so what now? How do we use this… In the kickback we want to think about two things: - maximising the hip extension - shortening the glute on the working leg And keeping the torso upright will support us in achieving this. I know that sometimes the form on a kickback can be tricky and keeping the torso upright can cause some lower back pain if not done properly so my advice would be to do what you can! Lower the weight and focus on form, if that’s still causing you pain/discomfort just work in a position that doesn’t and slowly, little by little work on straightening up 😉 #gym #gymmotivation #gymtips #formtips #gluteworkout #glutetraining #kickback #kickbackform #cablekickback #gymguide #gymform #gymworkouts

Want to actually feel your glute medius working during kickbacks? It’s all in the foot position! Try this tweak! #KickbackForm #GluteMedius #glutemediuskickback

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

Let’s Level Up Your KICKBACKS 🔥 Here are my top tips to nail down your form: ✨Reduce the range of motion for more control ✨Keep upper body more upright and back neutral and solid ✨Less bending of the kicking leg ✨Hold the squeeze at the top of the movement for a second ✨Adjust the ankle cuff and cable slightly higher up your shin ✨Think of driving the back of your knee up and back Give these a try for yourself 💛 you’ve got this! • • • • • #gym #gluteworkout #gluteisolation #gluteexercise #cablekickbacks #kickbacks #gymtips #workouttips #gymtraining #workout #personaltrainer #pt #onlinecoaching #onlinecoach

🔥 Kickbacks & Side Kicks i kabel, gör du dem rätt? 🔥 Jag ser ofta att många tappar rumpkontakten i dessa övningar och istället känner mer i ryggen. Det är inte konstigt, för släpper du på bålen → då tar ryggen över jobbet. Så här gör du för att verkligen träffa glutesen: ✅ Håll bålen still ✅ Håll höften stabil ✅ Jobba bara med benet – kicka bak med hälen ✅ Kör långsamt och kontrollerat 👉 Samma sak gäller side kicks, vill du träffa gluteus medius måste du hålla bålen och höften stabil, annars jobbar ryggen och sidomagen mer än rumpan. Testa nästa gång och känn skillnaden 👊🍑 Dela med en vän som behöver detta tipset! #onlinecoaching #ptonline #onlinecoach #tips #träning #benpass

FIX YOUR FORM ❌✅CABLE KICKBACK!🍑 - WHAT OTHER FORM CHECK VIDEOS DO YOU WANT TO SEE?👊🏼 Leave a comment! - 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. 👊🏼 - Kick backs are a common 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 exercise. 🍑 - Hope this video helped! - @laurensimpsonfitness 🤓

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

Reacting to glute kickback variation #glutekickback #kickbackvariation #trainerreacts #reactionvideo #glutesworkout #gluteexercise

Kickbacks before: 10/10 Kickbacks after: 10/10 Do stretch exercises for stretch Do squeeze exercises for squeeze Don’t turn stretch exercises into squeeze exercises Don’t turn squeeze exercises into stretch exercises They’re both great and probably necessary for maximizing muscle growth That said, variety is the spice of life. So do all the variations especially if you train glutes three times per week