Kickback - One Legged Cable

Recommendations: 1-3 Sets, 8-12 Reps, 60-80 Wght

Beginner Glutes Hamstrings Strength High Low Cable Machine Push Gym Home

Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.

Benefits: This is a good exercise for core glute muscle development.

Stand by a low pulley machine. Place an ankle strap onto your right ankle and attach it to the cable. Hold onto the machine for support. Face forward, not downwards. This is the starting position. Keeping the right knee slightly bent, tighten your abs. Flex your glues and slowly kick back your right leg in an arc as high as you can. Exhale during this movement. Return the right leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time. Repeat with the left leg. Stand by a low pulley machine. Place an ankle strap onto your left ankle and attach it to the cable. Hold onto the machine for support. Face forward, not downwards. Keeping the left knee slightly bent, tighten your abs. Flex your glues and slowly kick back your left leg in an arc as high as you can. Exhale during this movement. Return the left leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time.

The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.