Intermediate

What Is the Cable Glute Kickback

If you're on a mission to say goodbye to your pancake butt and add some serious shape to your lower body, cable glute kickbacks should be your go-to exercise. Unlike compound leg exercises like squats or lunges, which work multiple muscle groups, cable glute kickbacks hone in on your glutes. This makes them perfect for when you want to focus on adding volume and lift to your backside. Plus, it’s not just about aesthetics, strong glutes play a crucial role in supporting your hips and lower back, contributing to overall stability and reducing the risk of injury.

How-to Do Cable Glute Kickback

  1. Head over to the cable machine and attach an ankle strap to the low pulley. Adjust the weight to a level that challenges you but still allows for proper form.
  2. Squeeze your glutes, and push your leg upwards off the ground as high as comfortably possible. Briefly hold.
  3. Slowly return to the starting position.

Muscle Worked

Primary Muscle Groups

Glutes

The glutes help you extend your thighs from the hips and drive you forward.

Hamstrings

The hamstrings flex your knees and extend and rotate your hips

Secondary Muscle Groups

Adductors

The adductors are the muscles on the insides of your thighs that move your legs toward the midline of your body

Calves

The calves are the muscles at the back of the lower part of your legs

Pro Tips

  • Steady Wins the Race: Control is key. Avoid swinging your leg and focus on a slow, deliberate movement to really fire up those glutes.
  • Stay Grounded: Keep your core tight and your upper body stable. This ensures all the work is happening where it should be: right in the glutes.

Equipments

Cable Machine

This pulley machine attaches to a steel frame and offers weighted resistance for pulling exercises

Benefits of Cable Glute Kickback

  • Laser-Focused on Glutes: This exercise is all about the glutes, giving you the isolation needed to build muscle and enhance shape.
  • Boosts Hip Stability: Strong glutes mean better stability to the hip joint, which is crucial for overall lower body function and health.

FAQ

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