The kickback is an exercise in which you train the gluteus maximus (large gluteal muscle) in isolation.
Exercise
Kickbacks
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Set the cable pulley to the lowest position and attach a foot strap. Secure the foot strap around your left ankle and stand in front of the cable tower.
2
Lean your upper body forward at an angle of approximately 45° and hold onto the cable tower with both hands. Point the toes of your left foot slightly outward (approx. 30°) and keep your left leg slightly bent.
3
Extend your left leg straight backward until you feel maximum contraction in your buttocks. Your lower back should remain straight and not arch. Exhale as you do this.
4
Slowly and carefully move your left leg forward until you feel a slight stretch in your gluteal muscles and you are back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Keep your back straight throughout the exercise. Use the full range of motion! Bring your leg all the way forward so that your gluteus is stretched. Make sure that you go all the way back as you bring your leg back until your gluteus muscles are fully contracted. However, only bring it back as far as you can as long as your lower back remains straight and does not hunch over. Try to consciously engage your butt muscles.
Muscle groups
Primary
Gluteus Maximus
Secondary
—
Tertiary
—
Equipment
Cable pull
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