The kickback is an exercise in which you train the gluteus maximus (large gluteal muscle) in isolation.
Exercise
Kickbacks
Type: Unilateral
Rest: 150s
Equipment: Bank, Kabelzug
Tutorial
1
Position a flat bench in front of the cable tower. Set the cable pulley to the lowest position and attach a foot loop. Attach the foot loop around your left ankle.
2
Position your right hand and right knee on the bench and keep your left foot on the floor. Your upper body is now leaning forward horizontally. Point the toes of your left foot slightly outwards (approx. 30°) and keep your left leg slightly bent.
3
Move your left leg straight back until you have reached the maximum contraction in your butt. Your lower back should remain straight and not hollow. Breathe out 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 Maximus
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
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