0
LAFIX YOUR FORM ✅❌CABLE KICKBACK!🍑
-
It’s always my big focus as a coach to help you achieve your goals through empowering you with knowledge, and one of those ways is showing you the correct technique when it comes to training. 👊🏼
-
Kickbacks are a common booty building exercise but many of you girls come to me saying all you feel is your lower back. Lower back pain is often a result of hyper-extending and the over arching of your back when you kick back. When your lower back is arched its putting tension there which is what we don’t want.
-
Stand about a metre back from the cable machine with the ankle strap around your working leg. You want to ensure there is tension on the cable at all times.
-
Glute kickback is a hip extension exercise so you want to push your hips back at the starting position so there is more movement at the hip joint. Kick your leg back (I like to have my toes pointed slightly inward), contract glutes for a second at the top and bring it back down.
-
Don’t arch your back! The range of motion is restricted when you are upright so when combined with an arched back it then engages your lower back muscle which we don’t want here.
-
Your spine should be neutral and lower back relaxed throughout. My head and neck are flat looking at the ground. My lower back just has it’s natural curve - I’m not forcing an arch.
-
Keep your hips steady and a slow controlled motion with your kickbacks - not just swinging or bouncing.
-
You can do them in a more upright version or you can do one leaning over as I am in this video. You can do them with a straight leg or bent leg. The key is just in not hyper extending your lower back. This is a glute exervise. 🍑
-
Hope this video helped! I always appreciate your feedback ♥️
@laurensimpsonfitness @tempusaustralia
@laurensimpson
