1.6M
ARCable Kickbacks Variations
Know the Difference
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#glutes #kickback #glutekickback #cablemachine #glutebuilding #legday #dallas
@arielyu.fit
#Kickback Cable
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LAFIX YOUR FORM ✅❌CABLE KICKBACK!🍑
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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. 👊🏼
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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.
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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.
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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.
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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.
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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.
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Keep your hips steady and a slow controlled motion with your kickbacks - not just swinging or bouncing.
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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. 🍑
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Hope this video helped! I always appreciate your feedback ♥️
@laurensimpsonfitness @tempusaustralia
@laurensimpson
1.0M
ARCable Kickback Tips:
Setup:
Elevate Standing Leg (Optional): Use a stable platform or block to lift your standing leg, preventing the working leg from touching the ground.
Body Position: Engage your core and lean slightly forward to avoid arching your lower back too much. Use the rack for support.
Movement:
Foot Position: Turn your kicking foot slightly outward (45 degrees) to target the gluteus medius more effectively.
Kickback: Extend your leg back in a controlled manner, focusing on squeezing your glute at the top. Aim for a 30-45 degree kicking angle to emphasize the gluteus medius.
Full Range of Motion: Fully extend your leg backward and then slowly lower it down to stretch the glute muscles, ensuring a full range of motion.
#glutes #gluteworkout #kickback #gymtips #gymrat #gymgirl
#gymmotivation #legday #fyp #lowerbodyworkout
@arielyu.fit
11.6K
DAThe Secret Angle to Target Your Side Glutes with Cable Kickbacks
Are you making the most common Cable Kickback mistake? ❌ Stop using momentum and start building real glute size and shape! 🍑
This quick, animated guide breaks down the correct form for this powerhouse glute exercise, showing you how to isolate your glutes and hit those often-neglected side glutes (Glute Medius) for that round, three-dimensional look. We show you exactly how to control the movement, engage the muscle at the peak, and eliminate lower back strain.
If you want to master every exercise and stop guessing in the gym, hit that subscribe button right now! We drop new, science-backed form checks every week to help you get maximum results. Save this video for your next leg/glute day!
#CableKickbacks, #GluteWorkout, #BootyBuilding, #Glutes, #GluteGains, #CableMachine, #GymForm, #FitnessTips, #WorkoutTutorial, #LegDay, #StrengthTraining, #GymTok, #FitTok, #Exercise, #ForYou, #Viral
@dafitnessaddict
225.9K
DAدر این ویدیو چهار نوع cable kickback رو می بینی که هر کدوم با زاویه ی متفاوت پا ،بخش خاصی از عضلات باسن رو هدف می گیرن.🍑
1️⃣cable kickback(Neutral foot)
حرکت مستقیم به عقب با پنجه خنثی
تمرکز روی بخش میانی و پایینی
2️⃣side kickback(Teo slightly ln/Down)
زاویه ی مایل به پهلو با پنجه کمی رو به زمین
کمک به فرم دهی کناری و بالا کشیدن بیرون باسن
3️⃣Diagonal kickback (Teo Out)
مسیر مورب عقب _پهلو با چرخش خارجی ران
تمرکز روی بخش بالای و بیرونی باسن برای ظاهر گرد
4️⃣Bent -knee cable kickback (Heel press)
زانو خم،پاشنه به عقب و بالا هدایت میشه
#عضله #باشگاه #بدنسازي#يزد#چربي_سوزي #سريني
@dayangympro
26.7K
FICable Kickbacks Variations
Know the Difference
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#glutes #kickback #glutekickback #cablemachine #glutebuilding #legday #dallas #Fitnesstips #WeightLossTips
@fitness_tips.s
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LA🍑🍑Cable kickbacks are a great exercise for isolating the Glutes and getting a good pump on but 9 times out of 10 I see girls loading too much weight, swinging their whole torso and arching their back. Not only is this going to but a strain on your lower back, but it also means that you’re lifting the weight by using momentum and your lower back rather than by placing the tension on your Glutes ❌. Here’s some tips to get better Glute engagement:
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🍑 Drop the weight! Slow it down and increase the reps, make sure that you’re actually establishing that mind muscle connection. You’re not powerlifting a cable kickback ❌. I usually only use the 2nd or 3rd pin.
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🍑 Point the toe of the working leg outwards and tilt your torso towards the working leg.
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🍑 Tuck the pelvis under and brace the core to keep a neutral spine.
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🍑 Hold the top position and control the negative. If you can’t hold the top it’s probably too heavy!
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Try these tips and let me know how that booty grows! 🍑🔥
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#gluteworkout #cablekickbacks #glutetraining #gymglutes #gym #gymgirl #glutesworkout #bootyworkout #bootybuilding #bootyworkouts
@laurajsfitness
78.8K
DA➡️Comment “GUIDE” for my free pdf glute guide!!
Cable kickback form ❌
Let’s fix it!
Often times I hear people say they get low back pain from kickbacks and it’s usually due to arching the low back as you kick back.
To fix this, make sure you’re keeping a neutral spine and slightly leaning. I prefer to keep a more upright torso position as oppose to leaning over completely.
Bring your working leg in front of your standing leg to lengthen the glute a bit more.
Don’t kick up so high to where you end up arching your low back. You only need to kick up to when the glute is fully shortened.
You can either kick straight back or on an angle. Angled = more glute medius. Straight back = more glute max. But there will always be overlap with the cables in terms of what you’re targeting!
Hope this helps!
@daniellewebsterfitness
4.0K
NI✅ Do’s vs Don’t ❌
Cable side kick technique.
A great isolation exercise for the gluteus medius.
❌Swing leg excessively
❌ Kick leg too high
❌ Twist torso
✅ Keep square and spine neutral
✅ Controlled and slow movement
✅ Core engaged and squeeze glutes at the top
Be sure to save this to refer to
#exercisetechnique #exercisetips #trainingtips #formvideo #glutesworkout
@nics.coaching
51.0K
DAGlute kickback CHEAT SHEET 🍑
➡️ Straight kickbacks = glute max (main glute muscle)
🦵 Kick straight back
🍑 squeeze at the top
↗️ 45° kickbacks = glute med (upper / side glutes)
🦶 Toes slightly turned out
🍑 kick on a diagonal
➡️ Cable abductions = side glutes + hip stability
✨ Stand tall
🦵lift your leg straight out to the side (no leaning 🚫)
Control > weight every time 💪
#glutetraining #cablekickbacks #gym #gymgirl #fitness
@danidaish_fit
13.3K
HECable kickbacks deserve a spot in your glute program.
Why?
Because they keep constant tension on the glutes — start to finish.
Benefits of adding cable kickbacks:
• Better glute isolation
• Stronger mind–muscle connection
• Improved hip extension strength
• Minimal lower back involvement (when done right)
• Perfect finisher after heavy compounds
Barbells build the base.
Cables refine the shape.
They’re especially powerful for targeting the upper glutes and improving overall glute activation.
Slow reps.
Full squeeze.
Controlled return.
Don’t just move the leg.
Contract the muscle.
Add them strategically — and watch your glutes respond.
#GluteTraining #CableKickbacks #StrengthTrainingForWomen #BuildMuscleBurnFat #LowerBodyWorkout TrainSmart StrongNotSkinny GluteGrowth
@herbodyblueprinthq
1.8M
LIPt 2. Explaining the cable kickback hack🔓🍑
#cablekickback #gymhack #glutehack #gluteworkout
@lilylifts
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