1.0M
NAslow and controlled alwaysss
#gymgirl #lifting #cablekickbacks #topshelf #gymtutorial
@nauticaaliyah
#Kickbacks Workout
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(12)
1.5M
ARCable Kickbacks Variations
Know the Difference
Gluteus Maximus (Straight Kickback):
1. Set the pulley at or slightly below hip level to ensure a straight kickback.
2. Step down with your working leg for stability.
3. Kick straight back to maximize gluteus maximus activation.
Gluteus Medius (External Rotation):
1. Set the pulley at the bottom.
2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement.
3. Kick at a 45-degree angle to engage the gluteus medius.
Gluteus Medius (Lateral Kick):
1. Set the pulley at the bottom.
2. Stand laterally to the cable for optimal lateral movement.
3. Kick laterally to target the gluteus medius and gluteus minimus.
#glutes #kickback #glutekickback #cablemachine #glutebuilding
@arielyu.fit
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
42.9K
WECable Kickback: Set Up / Proper Form - Glutes Focused ✅
Know the difference 👇🏻
✅ 45° kick - Medius if you rotate your feet 45° out and slightly kick on the side your gluteus medius will also be involved.
✅ Back kick - Maximus Regular Kick back will mainly target your gluteus maximus
✅ Side kick - Minimus Targets your gluteus minimus the side kick will do the work also supported with your gluteus medius
Save it for later & follow for more tips✅🔥
Cc @fitnessdilekofficial
#fitnessworkout #fitnesstips #workouttips #knowthedifference #kickback #kickside #glutefocused #gluteworkout
@weightloss76x
900.4K
GOFIX your Cable Kickbacks for Glutes 🍑
@aybl new the collection ~ dc: FITAN
Elevate your foot on a plate to ensure a smoother motion and reduce the risk of sliding ✅
Avoid excessive arching, as it shifts focus to your lower back. Instead, maintain a neutral spine and engage your core for efficiency ✅
Hold onto the pulley to improve stability during the movement ✅
Keep a slight bend in your standing leg to minimise hamstring involvement. ❌
Kick outwards at approximately a 30-degree angle to better isolate the glutes ✅👌🏽
Was this helpful let me know in the comments? 👋🏽
Train with me 1:1 with my 8 week progress 🔗 in my bio!
#healthyeating #fitness #gym #gymtok #running #walking #fatloss #weightloss #transformation #bootyprogram #gluteprogram #lowerbody #workout #fitness #weightlifting #exercise #workout #glutes #gains #dfyne #fixyourform #motivation
@gofitan
513.1K
KAFix your glute kickbacks with these simple steps^
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#femalefitnessmotivation #fitnessadvice #glutegrowth #cablekickbacks
@kassidyhammer
164.8K
NAi used to hateee these but now i never skip them on my glute days they're too good
#gymgirl #cablekickbacks #topshelf #lifting #upperglutes
@nauticaaliyah
165.1K
GYUnlock your glute gains by mastering the angles! 🍑✨
Not all kickbacks are created equal. Small adjustments in your foot path and pulley height can shift the focus between different parts of the glutes:
•Glute Max: Straight back for that power and shelf.
•Glute Medius: A 45-degree angle for that side-booty “pop.”
•Glute Minimus: Lateral movement to round everything out.
Consistency + Mind-Muscle Connection = Results.
#GluteWorkout #CableKickbacks #LegDay #GluteGains #FitnessTips #GymMotivation #LowerBodyWorkout #GluteMinimus #GluteMedius #WorkoutRoutine #GymGirl #BodySculpting
@gymnasium_work
105.5K
COLet’s Level Up Your KICKBACKS 🔥
Here are my top tips to nail down your form:
✨Reduce the range of motion for more control
✨Keep upper body more upright and back neutral and solid
✨Less bending of the kicking leg
✨Hold the squeeze at the top of the movement for a second
✨Adjust the ankle cuff and cable slightly higher up your shin
✨Think of driving the back of your knee up and back
Give these a try for yourself 💛 you’ve got this!
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#gym #gluteworkout #gluteisolation #gluteexercise #cablekickbacks #kickbacks #gymtips #workouttips #gymtraining #workout #personaltrainer #pt #onlinecoaching #onlinecoach
@coachedbykayleighlyle
295.7K
DARating kickbacks from meh to good to great 🥳
First we have the step over cable kickback which is pretty trendy on social media currently. It’s not my fave though! When you have the leg behind the body then you abduct from there you negate both a good line of pull for the glute medius fibers, but you also reduce the range of motion. Taking away the longer muscle length that you get in the proper glute medius kickback. So I’d rate is like a 4/10. It’s not bad but it’s not the best for upper glutes.
Then we have the regular standing cable kickback. A great choice, love these. The cable offers up a great resistance profile when set at ankle height. An issue you probably come across is feeling a lot of your standing leg. This is normal as that leg works to stabilize. But this does take away from the working side glute. So to fix this…
We’ve got the best version which is going to be using a bench. This will eliminate the need for the standing leg to stabilize and therefore you can isolate the working side more! Highly recommend this variation if you haven’t tried it!
Now offering a FREE 7 day trial to my app📲💜 Access 25+ programs, track sets/weight/reps, form checks, ask me questions, community chat, track nutrition and more!
➡️Comment “BOOK” to get the link to my FREE Hypertrophy Basics 101 book📕 🩷
@daniellewebsterfitness
15.9K
KATry this and may the gains bless you! Wearing @aybl dc KATE10 🖤
*TRAINING and MEAL PLANS 🔗 in bio!
#kickbacks #mediuskickback #kickbacktutorial #glutes #glutegrowth
@kateriina_fitness
41.4K
SHwearing the prettiest butter yellow of @teveo, ‘NLSHANNON’ for a discount! (whole fit is the ‘contrastline’) 💛. girls be aware of the difference between these kickback variations and add (one of) these in your workout split according to your goals. my favorite one is the last one as it targets your upper glutes (aka the shelf!) 💛 #cablekickbacks #kickbacks #cablekickback #gymgirlsdaily #glutegrowth
@shannon.kars
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