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Chalie_Baker
Chalie_Baker

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A close-up of a person's legs wearing athletic shoes and white socks, with an orange and black ankle strap wrapped around the inner foot of one leg. Text overlay reads 'A New Way to Do Cable Kickbacks'.
A list of five numbered steps detailing how to perform cable kickbacks: 1. Wrap ankle straps around the inner foot. 2. Step back slightly. 3. Bend the opposite leg. 4. Execute a kicking motion. 5. Return and repeat for 10-15 reps across 3 sets.
Two diagrams illustrate cable kickback techniques. The left shows an ankle strap around the ankle, labeled 'Instead of this placement'. The right shows the strap around the inner foot, labeled 'I place it here'.
A black standing kickback machine is shown, with text overlay 'When I say standing kickback machine This is what I mean:'. The machine has a padded chest rest, handles, and a foot platform.
A woman in athletic wear is shown in the starting position on a standing kickback machine. Red lines indicate the 'Cable machine' and 'Weight' sections. Text states this is the starting position for the 'new' cable kickbacks.
A woman in athletic wear is shown performing a kickback on a standing machine, with her leg extended backward. Red lines highlight the 'Cable machine' and 'Weight' sections, and yellow lines emphasize the kicking motion.
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How to Make Cable Kickbacks Easier 🍑

I pride myself on being pretty well-versed with most of the gym machinery and gear 🫡. However, relocating to a new city meant bidding farewell to my favorite gym and embarking on a quest for a new one.

🫠 Unfortunately, the one I settled on lacks a standing machine cable kickback, a piece of equipment I've championed on my platforms for its unparalleled glute-targeting ability to give you big juicy glutes 🍑.

Reluctant to part ways with my cherished exercise I resorted to cable kickbacks, yet the frustration reached an all-time high as I grappled with both the equipment and my own limitations. 😤 I never felt so upset with a piece of equipment. It got to the point my gym partner wouldnt want me to even try the exercise, knowing it would ruin my whole workout for that day. 😬

Despite diligently honing my 🧠mind-muscle💪 connection and 🤩 refining my form through consultations with fitness trainers and numerous instructional videos, I still couldn't shake the feeling in my quads of the opposite leg and failed to achieve the desired isolation of my glutes. 😔

The exercise just didn't hit the mark👎. It took me months of experimentation to refine my technique and truly feel the burn 🔥in my glutes🍑 without any unwanted strain 💥in my quads.

Recently, I stumbled upon a game-changing modification: wrapping the ankle brace around my foot like a pedal.

This adjustment not only improved 👍 my range of motion but also allowed me to comfortably increase the weight I was lifting. While doing the cable exercise I could only go up to 30 lbs 🤨 and would feel in all in the wrong place. Now, I can do easily 90 lbs, even going up to 130 lbs 🤩 like I used to on the machine kick back.

If you're keen to give it a try, here's my ✨technique✨

1️⃣ Wrap the ankle straps around the inner foot, ideally around the heel.

2️⃣ Step back slightly to create tension.

3️⃣Bend the opposite leg.

4️⃣ Execute a kicking motion with the strapped leg, emphasizing pushing through the heel.

5️⃣ Return to the starting position and repeat for 10-15 reps per leg across 3 sets.

💕Give it a shot and let me know how it works for you!

xo

Cha 💕

#cablemachineworkout #cablekickbacks #gluteworkout #glutes #glutegrowth #glutegrowthtips #gluteguide #sideglutes #workoutroutine #healthylifestyle2024

2024/2/22 Edited to

... Read moreIf you're facing challenges with cable kickbacks, such as difficulty isolating the glute muscles or feeling unwanted strain in your quads, consider these tips that helped me optimize my workout: First, focus on foot positioning carefully. Wrapping the ankle strap around the inner foot, specifically around the heel, can help you better engage your glutes during the kicking motion. This setup increases your range of motion and reduces the tendency to use your quads excessively. Next, maintain a slight bend in your opposite leg to stabilize your body and create better tension on the cable. Step back to ensure the cable is taut before you begin the exercise. When performing the kickback, emphasize pushing through your heel rather than your toes. This small adjustment shifts the effort directly onto your glute muscles, allowing for more effective muscle activation and growth. For reps and sets, aim for 10-15 repetitions per leg across 3 sets. As your confidence and strength improve, gradually increase the cable weight. I started comfortably lifting 30 lbs but, after adjusting my form, I raised it to 90-130 lbs without discomfort. Lastly, consider your angle – achieving a slight diagonal or upward kickback angle can activate different glute areas. Experiment to find which angle causes the best muscle engagement for you. Incorporating these modifications improved my workout quality significantly. Remember, consistency and mindful movement matter most. Feel free to share your progress and any personal tweaks you discover along the way!

11 comments

Lismery Nunez's images
Lismery Nunez

omg thank u for posting this my gym has this machine and I could never figure it out or feel it in my glutes. I'm definitely gonna give your tips a try

2024/10/25
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