The oblique kickback is an exercise that trains the gluteus medius (middle gluteal muscle) in isolation. The gluteus medius lies slightly further out than the gluteus maximus and forms the lateral part of the buttocks.
Exercise
Kickbacks
Slanted with foot loop
Type: Unilateral
Rest: 150s
Equipment: Kabelzug
Tutorial
1
Set the cable pulley to the lowest position and attach a foot loop. Fasten the ankle strap around your left ankle and stand in front of the cable tower.
2
Lean forward with your upper body at an angle of approx. 45° and hold on to the cable tower with both hands. Point the toes of your left foot slightly inwards (approx. 30°) and keep your left leg slightly bent.
3
Move your left leg backwards and slightly outwards until you have reached the maximum contraction in your bottom. Your lower back should remain straight and not hollow. Exhale as you do this.
4
Slowly move your left leg forward in a controlled manner until you feel a slight stretch in your butt 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 medius
Secondary
Gluteus Maximus
Thighs (hamstrings)
Tertiary
—
Equipment
Cable pull
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