Standing Cable Kickback

The standing Cable kickbacks is isolation exercise for your butt to strengthen and shape the gluteral muscles. This exercise works on all three muscles constructing your glutes, and it will also engage the hamstrings as a secondary muscle.

A big benefit of using the cable, is that it allows constant even resistance to your muscles throughout the full range of motion. There is no resting point, so your glutes will work harder for a longer time.

The cable kickback is great for anyone who wants a tighter and rounder butt. But looks isn't the only benefit, stronger glutes are important for all athletes. Since these muscles will make you to run faster and jump higher.

Exercise Video

How to do

  1. Stand in front of the cable pulley machine, Move the pulley to the bottom of the machine, and attach a cuff to your ankle.
  2. Stand facing the weight stack and grasp the cable tower for support.
  3. With your knees slightly bent and your abs drawn in, slowly kick your right leg back until your hip is fully extended back with your glutes contracted.
  4. Pause for a second, then slowly bring your right leg back to the starting position and repeat for the desired number of reps.
  5. Repeat with the opposite leg.

  6. Move your leg in a slow controller manner, do not use momentum to swing your leg, it will make the exercise not as effective and might hurt your lower back. The negative part of the exercise is just as important, don't just drop your leg, but return it slowly to the starting position.

    One of the main mistakes in this exercise is allowing your back to arch to help bring your leg behind you. This robs the glute muscle of the work it’s supposed to be doing, hold your core tight to prevent this from happening. If you still find it too hard, it means you are probably using too much weight.

    Keep your hips pointing straight ahead, don’t allow one side of your hips to roll out as you move.

    Start 1 or 2 steps away from the machine, so that even in the starting position there is still a little tension on the cable.

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