Cable Medius Kickback Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Cable
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Tensor Fasciae Latae, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Cable Glute Kickback
How to: Cable Medius Kickback
- Attach an ankle strap to the low pulley on a cable machine.
- Stand facing the machine and adjust the strap to fit snugly around your ankle.
- Keeping your leg straight, kick it back behind you while hinging slightly forward at the hips.
- Squeeze your glutes as you lift your leg.
- Return to starting position and repeat for desired repetitions.
Common Mistakes
- Using momentum instead of muscle strength.
- Not keeping the hips square during the movement.
- Lifting too high which can lead to lower back strain.
Modifications
- Reduce the weight to perform the exercise with better form.
- Perform the exercise with a resistance band instead of a cable.
Tips
- Keep your core engaged to maintain balance throughout the movement.
- Control the motion to ensure full range of motion without swinging.
- Focus on squeezing your glutes at the peak of each lift.
Cable Medius Kickback Alternatives
Tags
hips
glutes
strength
cable
lower body
fitness