The Glute Kickback - Supported exercise is a strength training exercise focused on targeting the glutes, specifically the gluteus maximus muscle. This exercise is typically done using a resistance band or cable machine to provide resistance while performing the movement.
How to perform
Step by step instructions for the Glute Kickback - Supported exercise:1. Start by attaching a resistance band or setting up a cable machine at ankle height, and attach it to one ankle.
2. Stand facing the band or machine with your feet hip-width apart and your hands holding onto a stable surface for support, such as a wall or a chair.
3. Engage your core and keep your back straight throughout the movement.
4. Slowly kick your leg back behind you, keeping it straight, until your leg is fully extended and your glute muscles are engaged.
5. Hold the position for a second, then slowly return your leg to the starting position.
6. Repeat for the desired number of repetitions, then switch sides and perform the same movement with the opposite leg.
7. To increase the difficulty of the exercise, you can use a heavier resistance band or increase the tension on the cable machine.
8. Remember to keep the movement controlled and focus on squeezing your glutes at the top of the movement for the best results.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.