Perform this workout by attaching a cuff around your ankle and standing in front of the cable pulley machine or where tubing is attached. If you are doing this at home, you also need a band with a cuff big enough for your ankle. To attach the band, you also need a sturdy pole or a secured piece of furniture.
Like any other exercise, the key to getting the most out of this workout is to do it with the correct form. Too arched back or even your feet positioning can risk hurting your lower back. Be sure to check out the steps below to see if you are doing it correctly. Note: Attach an ankle cuff to a low cable pulley and attach the cuff to your right ankle.
The way to add weight to this glute workout is to add weight to the machine. The right amount should be where you can perform the move in good form for 10 times. Adjust according to your fitness level and current strength. Generally, multi-joint, multi-muscle workouts should be higher on the list and exercises like cable kickbacks that isolate glutes and hamstrings muscles from the rest should at the end of the program. This is because multi-joint workouts are more demanding. The more your body feels fatigued, the harder it is to perform multi-muscle exercises.
Single muscle workouts tend to be less demanding, not involving other larger muscle groups, so it should be performed after all your multi-muscle workouts are completed. To sum up, always do exercises such as squatting and lunging first in your workout because they require good technique and energy to perform such moves and avoid muscle fatigue and injuries. Since this is so heavily associated with muscular development, any exercise with no eccentric has limited uses.
In addition to this, the load is not consistent or measurable. Yes, different bands might have different tension but they can stretch over time, changing the tension they provide. This is because how much tension the band gives is directly related to how stretched it is. This makes it very difficult to progressively overload. It can also be used to train the glutes in external rotation if the legs are allowed to twist outward slightly at the end of the range.
There are not many exercises that target this action of the glute which makes the reverse hyper a great inclusion to any glute workout. Our People Our Culture. But first we tackle some of the myths around training your glutes… Glute Training Myths Busted If you really want to train the glutes, you need to understand the main movements that the glutes are responsible for.
How would the same exercises both build AND reduce the glutes? What do the glutes do? Extension of the leg would be a glute kickback. External rotation is when the leg turns outward, pointing the feet out like a duck. How to Get Great Glutes If you want to develop your glutes these four main principles will help develop them fast.
Muscle Tension Time under tension is essential for muscle growth. Eccentric The eccentric lowering portion of an exercise has the greatest impact on muscle growth. Therefore we focus on slow eccentrics during our hypertrophy training. Bad Exercise 1 — Glute Kickbacks The glute kickback seems to have become the staple exercise of nearly every glute workout in the world.
Do Instead — Romanian Deadlifts The Romanian deadlift offers many of the same benefits of isolation as the glute kickback, but allows you to properly load the exercise. Bad Exercise 2 — Abductor Raises The abductor raise is from the same family as the glute kickback.
You know the one, right? Just lay on your side and just raise your top leg up a thousand times or so. Standing, jumping, climbing stairs, and even standing up all involve your glutes and when they become weak, it can cause: Poor posture, Unexplained knee or hip pain, Inability to stand on one leg, Lower back pain, and Heel pain and inflammation.
Weak glutes not only impact your physical performance but your day to day life too. What Muscles Are Worked? With cable glute kickbacks, you isolate and focus the resistance on the muscles.
With the ankle strap on and facing the pully, the clip should attach at the front of your ankle and then: Step back a bit so you feel some resistance. Use your other leg for main support, you can also use the tower or pole for support some cable machines have built-in handles next to the weight stacks , Bend your knees slightly and keep your abs tight, Slowly kick your leg back until your hip is extended and your glute is contracted, finally, Focus on squeezing the glute, holding it for seconds and return back to the starting position.
Speed of the Exercise: second s lifting or concentric phase, 1-second squeeze at the top and a second lowering or eccentric phase. Form is key here. This is an isolation exercise and a real focus should be on squeezing the glutes for full muscle recruitment and contraction.
This applies to all other isolation exercises too. At the top of the movement make a focus on squeezing and concentrating on the muscle while under load.
This forces more blood into the muscle fiber, creating more of a micro-trauma and this is what allows for greater hypertrophy.
Perform cable glute kickbacks later in a lower body workout. If you are new to the cable glute kickback, perform sets of repetitions. If you are using heavier weight, aim for repetitions per set.
This sometimes occurs when people try to lift too much weight. In reality, this is stealing potential gains from your glutes.
Instead of using your leg to drive the ankle attachment backwards, focus on squeezing your glutes throughout the exercise motion. Other lifters fail to complete full reps during the cable glute kickback — they extend their leg back a few feet and stop there. Standing up straight is another common mistake made during the cable glute kickback.
Standing up vertically hinders your range of motion during this exercise, making it more difficult to target the glutes. Instead, hinge at the waist and bend over to allow for a greater range of motion! The cable switch is a glute kickback variation that emphasizes the development of the gluteus medius and minimus.
The setup is the same as the traditional cable glute kickback. However, as you swing your leg back, rotate your foot 90 degrees to the right or left. Squeeze your glutes hard at the top of the rep and slowly return to the starting position.
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