Description

This kickback variation is performed using a bench on the cable pulley and gives you a particularly large range of motion.

Exercise

Kickbacks on the bank

Type: Unilateral Rest: 120s Equipment: Bank, Kabelzug

1

Place a bench in the middle in front of a cable pulley. Set this to the lowest level and attach ankle cuffs to your feet. For the starting position, get down on all fours on the bench. You can either lean on your hands or forearms, whichever is most comfortable for you. Now attach the cable to the desired leg and lower it to the side. Now kick the leg straight back, keeping your back straight. Once the pomus muscles are fully tensed, lower the leg again and let it slide forward as far as possible. Make sure that your back does not arch one hundred percent. Once the pomus muscles are stretched to the maximum, repeat the process described.