The Cable Kickback exercise is a strength training exercise that targets the glute muscles. It involves using a cable machine to perform a kicking motion to engage and work the glutes.
How to perform
Step-by-step instructions for the Cable Kickback exercise:1. Attach an ankle strap to a low pulley cable machine. Adjust the weight on the machine to a challenging but manageable level.
2. Place the ankle strap around one ankle and hold onto the cable machine for balance and support.
3. Stand facing the machine with a slight bend in the supporting leg and maintain a neutral spine.
4. Keeping the back straight and core engaged, exhale and slowly kick your leg back behind you, extending it as far back as possible while maintaining control.
5. Pause at the top of the movement, squeezing your glute muscles to maximize the contraction.
6. Inhale and slowly return your leg to the starting position, resisting the weight of the cable as you lower your leg.
7. Perform the desired number of repetitions on one leg before switching to the other side.
8. Make sure to keep your movements slow and controlled throughout the exercise to effectively target and engage the glutes.
9. Repeat for the desired number of sets and repetitions for a complete workout.
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.