Automatically translated.View original post

Kate Gym addicted

162 followers

Follow

Follow

Follow

0 saved

4

cable kick back

The bottom line must not miss this position to play as the last move of the bottom day.# Gym life # gymgirls soflemon8 # Trending

2025/9/23 Edited to

ท่า Cable Kickback เป็นหนึ่งในท่าออกกำลังกายที่ได้รับความนิยมอย่างมากสำหรับคนที่อยากเสริมสร้างกล้ามเนื้อก้นและสะโพกให้กระชับ โดยเฉพาะหลังจากที่คุณออกกำลังกายด้วยท่าอื่นๆ แล้ว ท่านี้จะช่วยให้กล้ามเนื้อกลุ่มก้นและสะโพกทำงานอย่างเต็มประสิทธิภาพ สิ่งที่ผมชื่นชอบในท่า Cable Kickback คือความง่ายและความรู้สึกที่สามารถโฟกัสแรงดันไปที่กล้ามเนื้อก้นได้โดยตรงสิ่งนี้ช่วยปั้นและยกสะโพกให้ดูสวยงามมากขึ้น ในการปฏิบัติ ควรวางสายเคเบิลให้ต่ำกว่าเข่าเล็กน้อย แล้วดึงสายเคเบิลไปด้านหลังโดยใช้กล้ามเนื้อก้นเป็นหลัก ควรควบคุมท่าอย่างช้าๆ เพื่อเพิ่มความตึงและป้องกันอาการบาดเจ็บ อีกสิ่งหนึ่งที่ผมอยากแนะนำคือการใช้สายเคเบิลที่มีแรงต้านเหมาะสม ไม่หนักเกินไป เพื่อให้คุณทำซ้ำได้จำนวนรอบพอดีและไม่เสียฟอร์ม เทคนิคนี้ช่วยให้กล้ามเนื้อทำงานได้อย่างเต็มที่และเห็นผลลัพธ์ที่รวดเร็ว สุดท้าย อย่าลืมผสมผสานท่า Cable Kickback เข้ากับโปรแกรมออกกำลังกายของคุณ เช่น การสควอท โล่งหลัง และแดดเดดลิฟท์ เพื่อการปั้นกล้ามเนื้อก้นที่สมบูรณ์แบบและเพิ่มสมรรถภาพโดยรวมของร่างกาย

Related posts

A person in a gym demonstrates a cable kickback exercise, wearing a pink top, black leggings, and white sneakers with pink ankle weights. The image has text overlay "how to: cable kickback" and shows the person's leg extended backward, attached to a cable machine.

A four-panel image showing instructions for cable kickbacks. It details selecting weight, attaching an ankle strap, clasping it to the machine, and adjusting the cable machine by pulling a yellow lock.

Two sequential images show a person performing a cable kickback, emphasizing maintaining a neutral back and aligned hips. The text instructs to kick back slowly and controlled, squeezing each repetition for glute growth.

HOW TO CABLE KICKBACK FOR GLUTES GROWTH 🍑

If you are looking to grow your glutes the cable kickback machine is amazing to target all parts of your gluteus! Don’t underestimate the power of this machine, you can perform this exercise even as a beginner, just make sure to keep your back neutral (avoid overarching) and pick a weight that will

67 likes

HOW TO: glute cable kickback

hi guys! this is one of my favorite accessory lifts to include in my routine! it has really helped me grow and get that shelf-type look i’ve been working towards. plus, it gives such an amazing pump every time i do it. honestly, this was one of the exercises i used to struggle with because i could

79 likes

CABLE KICKBACKS

Fun variation of the cable kickback! I call these kneeling cable kickbacks and they have the power to relieve pressure you may feel through your back and standing leg while doing traditional cable kickbacks. Would you try them?! #cablekickbacks #alternative #howto #exercisemotivation #f

24 likes

cable kickback form

I know many girls struggle with their form on this movement, but it is so essential to growing that glute medius which doesn’t get enough attention from other exercises! The glute medius is what gives the shelf/side booty appearance and will help your glutes round out if your hips are more narrow t

189 likes

GLUTE CABLE KICKBACK TIPS YOU SHOULD KNOW!

With the new year coming upon us, I want to do more gym/workout tips to help making the gym a more smooth transition and give you a little more confidence on what you’re doing so if you have any other exercises you want to see me go over please comment them down below 🫶🏼 Today we’re going over

54 likes

Cable Glute Kickback Variations🍑

KNOW THE DIFFERENCE: Cable Glute Kickback Variations🍑 Not all cable “kickbacks” hit your glutes the same way, here’s how each one works: 1️⃣Standing Hip Abductors (Leg out to the side) Muscles worked: Side glutes (glute medius) builds width & shape at the top of your hips. ✅Keep your

523 likes

Cable Kickback HACK for glute growth🔥

Struggling with cable kickbacks because your foot keeps hitting the floor? 🫠 Here’s the fix: stand on a bumper plate. ✨ Why it works: * Elevates your stance → gives your working leg more clearance * Allows a deeper stretch + stronger squeeze = more glute activation * Keeps your spine neutr

50 likes

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'.

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 eq

34 likes

Fix your cable kickbacks for glute growth!

Cable kickbacks are a glute staple 🍑 but only if you do them RIGHT ❌ Don’t swing your leg with momentum ❌ Don’t arch your back to “kick higher” ✅ Do control each rep ✅ Do squeeze your glutes at the top ✅ Do keep your core tight for max activation ✅ Slight hinge at the hips Save this for

108 likes

cable kickback tutorial 👣

#cablemachine #cableworkout #cablekickbacks #dmoose #anklestraps #gluteworkout #glutesworkout #glutegains #legworkout #glutegrowth #glutepump #bodytransformation #bodybuilding #healthylifestyle #workout #fitness #gym #gymshark

18 likes

All cable machine workouts

#cablemachineworkout #lowerbodyworkout #gluteworkout #glutegrowth

185 likes

Cable pullovers tips 🤍

🔥 200+ real women transformed 🔗 Tap my profile to start your glow-up today. #workoutideas #tipsforworkingout #workouttips #workoutroutine #backworkout

92 likes

Do these cable moves to grow your booty 🍑

#glutes #howtogrowbooty #gluteworkouts #blackgirlcreator #blackgirlfitness #fitness

302 likes

A woman in a gym demonstrates the starting position for a cable kickback, with text overlays indicating "HOW TO DO A CABLE KICK BACK" and "Fix your form to enhance your glute size" to target glutes.

A woman demonstrates proper form for cable kickbacks, with text advising to "Keep a neutral spine!!", "Hold on for support", and "Turn working foot slightly outwards" for effective glute targeting.

A woman performs a cable kickback, extending her leg. Text overlays instruct to "Squeeze at top of glute" and ensure "Both hips stay parallel to the floor" for maximum glute engagement.

How to target your glutes with cable kickbacks 🍑

The glute kickback is a great exercise to target your glutes and promote growth BUT there are some wrong ways to do this exercise as well as a very effective way of how to do it. In the photos shown, I've pointed out a few things to pay attention to while performing glute kickbacks and gett

63 likes

Cable Rows for a Chiseled Back 🔥

Want a chiseled back with more definition and thickness? Slow controlled cable rows are one of the best ways to build it 🔥 #BackWorkout #CableRows #Fitness #makeitviral #fyplemon8

134 likes

How to do a PROPER Cable Chop

Form is key here. ❌ Don’t round your shoulders. ❌ Don’t hunch over. ❌ Control the tempo. ✅ Give it a try!! #gymworkout #coreworkout #absworkout #strengthworkout #menopauseweightloss #perimenopause #genxwomen

103 likes

One of my fav glute movement: Cable Kickbacks 🍑

They isolate the glutes better than almost anything else when you do them right. I love these because you can really control the movement, keep tension on the muscle, and hit that upper–outer glute that gives you shape and roundness. Focus on slow reps, a full squeeze at the top, and not lettin

6 likes

Cable Only Back Day 🖤🩶

Save for later 🥰 back day is my favorite! It’s so much you can do with cables, give this workout a try on your next upper body day! #fitgirl #lemon8challenge #backworkout

257 likes

4 cable machine exercises for back day

hot girls train upper in 2025 #backworkout #gym #gymgirly

113 likes

Cable workout for your Upper Booty

#gluteworkout #cableglutesworkout #upperglutes #workoutforbeginners

588 likes

Back & core workout

ps I didn’t record my full back workout😅 just imagine clips of me doing face pulls, cable pulldowns, & single db rows #backday #deepcore #coreexercise #gymgirlsoftiktok #gymmotivaton

50 likes

The Cable Kickback Mistake Killing Your Glute Gains ❌🍑

If you’re just throwing the weight back, your glutes probably aren’t doing the work 👀 Here’s the fix: ✨ Slow controlled reps ✨ Keep your core tight ✨ Slight forward lean ✨ Pause + squeeze at the top Small adjustments = BIG difference in glute activation 🔥 Save this for your next workout.

5 likes

Back when cable was a thing 🤣🤣

#strongwoman💪🏼 #workout 🏋️ #bodytransformation #Lemon8Diary #healthylifestyle2024

864 likes

How to do cable kick backs 🍑

Try this if you want that glute P shape!!! 💪🏼 1.set the cable low 2.slight hinge, but keep core tight 3.Drive Back+ up 4.Small range is OK 5. Squeeze for 1 second at the top 6.Return slow #glutesforbegginers #bootyworkouts #fypシ゚viral #trend #nyc

4 likes

Stop ruining your back on cable rows! 🚫💪 Here’s ho

Stop ruining your back on cable rows! 🚫💪 Here’s how to row the RIGHT way ✅🔥 #CableRowTips #BackWorkout🔥 #GymFormCheck #RowLikeAPro #FitnessMistakes #StrengthTraining💪 #FitInspiration #GymHacks2025 #BackDayGoals #MuscleBuildingTips

10 likes

how to set up glute kick backs 🤍

these can be SO hard to feel in your glutes. when i set up i think… 🤍 turn heel out 🤍 turn toes out 🤍 keep core tight 🤍 slowly kick back i hope this helps! you got this🍑🤍 - #glutekickbacks #glutesathome #lowerbodyday🍑 #bodytransformation #summerbod #healthylifestyle2024 #g

41 likes

Cable machine for a great back workout

#cablemachineworkout #backworkout #upperbodyworkout #healthylifestyle2024

80 likes

Cable Pulldowns for Back Gains 💪🔥

Cable pulldowns are one of the best exercises for building a stronger, more defined back. ✨ Benefits: ✔️ Strengthens lats & upper back ✔️ Improves posture ✔️ Builds upper body strength Tips for better results: • Keep chest lifted • Pull with your back, not just arms • Squeeze at the

13 likes

CABLE STEP UPS TUTORIAL 🤝 🍑 x 100

🔥 Sculpt your summer body in 28 days 🔗 Tap my profile to get the RELOAD plan & start strong. #beginnerworkouttips #glutesworkout #cablestepups #fitnesslifestylejourney

43 likes

A woman from behind, wearing a red sports bra and black sweatpants, sits on the gym floor facing a cable machine. The image introduces a "CABLE MACHINE ONLY BACK WORKOUT."

Four panels show a woman demonstrating Lat Pull-Downs on a cable machine. The text specifies "3 Sets; 12, 10, 8 Reps" and advises driving elbows toward pockets for this back exercise.

Two panels show a woman performing Horizontal Rows with a neutral grip on a cable machine. The text indicates "3 Sets; 10-12 Reps" and instructs to "pull to stomach" for the exercise.

Quick Cable ONLY Back Workout 🫶🏻

I don’t know about you but back day is one of my favorite days! Well any upper body day I’ve been loving let’s be real haha these 3 exercises are perfect for building that hour glass / butterfly back and I love that all are doable with the cable machine! 🦋🏋🏼‍♀️ Lat Pulls : 3 Sets 12,10,8

48 likes

The glute move nobody does right… Cable Pull-Through 🍑

Cable rope pull-throughs are one of the most underrated glute builders. Most people turn it into a squat… and lose all the tension. Here’s the fix: • Push your hips BACK (deep stretch) • Keep your chest tall • Drive hips forward + squeeze at the top • Control every rep — no rushing Do it rig

14 likes

A woman demonstrates the cable cross-over glute kickback exercise in a gym, targeting the gluteus medius. She is on all fours with a cable attached to her ankle, ready to begin the exercise.

A woman in a gym demonstrates the starting position for a cable glute kickback, on all fours with one leg crossed over the other and a cable attached to her ankle.

A woman in a gym extends her leg, crossed over the opposite leg, with a cable attached to her ankle, demonstrating the 'cross and extend' phase of the glute kickback.

Grow Your Glute Shelf With This Cable Exercise

The kneeling cable crossover glute kickback specifically targets the gluteus medius, which is crucial for hip stability and creating a well-rounded, lifted appearance in the upper glutes. This exercise helps to strengthen and tone the side of the glutes, enhancing the overall shape and balance of y

114 likes

Lose Love Handles with Cable Rows

This is how you lose those lovey dovey handles With Cable Rows, but with an emphasis! I want you to pull specifically to your lower body, that way it build the upper body, making your waist appear smaller at the same time for the V-taper look 💪🏼 This is of course utilized while being in a

28 likes

Cable Squats = Glute Growth Hack 🍑

If you struggle to “feel” your glutes during squats, switch to cables. The resistance angle pulls you back — forcing your glutes to fire harder. Try this: • 4 sets • 12 slow reps • 2 sec squeeze • 45–60 sec rest Pro Tip: Step slightly back from the machine to increase glute tension. #Glut

7 likes

A person demonstrates two glute exercises in a gym: cable kickbacks on the left and hip abductions on the right. Overlay text compares 'Cable kick backs VS Hip adduction' for glute training.

Cable kick backs vs Hip abduction machine 🍑✨

Cable Kickbacks vs Hip Abductions 🍑 Kickbacks = glute max → more projection & roundness Abductions = glute medius → upper glute fullness & width If you want full glute growth, you need BOTH. Different movement = different muscle focus. Stop just chasing the burn — train with inte

6 likes

Back when cable was a thing 🤣🤣

The Big Bang Theory | #funny #shorts #reels #viralvideo #fyp #trending #tbbt #viral

916 likes

The Cable Row That Changed My Back 👀

Cable rows are one of my favorite exercises for building a strong, chiseled back 👏🔥 Focus on the squeeze, keep your chest up, and control every rep for maximum back activation. Small tweaks make a huge difference. #FitnessJourney #BackWorkout #GymMotivation #WorkoutRoutine

32 likes

Workouts you can do on the cable machine

When I lived in my old apartment, all they mainly had was a Smith machine and a cable machine. So I had to figure out different ways to work my full body on those machines, especially on the days where I didn’t care to go to the big gym. I found out that the cable machine is actually more than enou

93 likes

See more