One-Legged Cable Kickback

Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: Cable
Mechanics Type: Isolation

Tips: The one-legged cable kickback is a great way to carve shape into those sagging buns. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the desired number of reps, switch legs and repeat this movement for the other bun.

Category:

Sports

Tags:

• zek
• cable
• glutes
• bodybuilding

[samura1ul]

lol,avoid to pick up the fallen soap also :))

[sitsena]

isolate your inner glutes with this excercise, this way you can protect yourself if you ever get in jail..