Cable kickback
Glutes · Machine · also hamstrings (back of the thighs)
Set up
A cable machine with an ankle strap on the lowest pulley.
Steps
- Put the strap on one ankle and face the machine, holding the frame with both hands.
- Lean forward slightly and stand on your other leg, knee softly bent.
- Push the strapped leg straight back, squeezing your bottom.
- Bring it forward slowly. Do all your reps, then switch legs.
Keep in mind
- Keep your back flat; don't arch
- Squeeze your bottom at the back
- Move slowly both ways
Common mistake
Arching your lower back to kick higher. Kick only as far as your back stays still.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.