Cable Kickback Quadruped

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Cable Station

Technique

1. Set a low pulley with an ankle strap and get on hands and knees facing the machine.
2. Clip the strap to one ankle and brace the abs.
3. Press the foot back and up, keeping the knee bent at 90 degrees, until the thigh is in line with the body.
4. Squeeze the glute, then lower slowly under control.
5. Complete your reps and switch legs.

Cues

• Keep the back flat and the hips square.
• Press with the glute, not by swinging the leg.
• Use a manageable weight so the pelvis does not twist.

Common mistakes

• Arching the lower back at the top.
• Rotating the hips open.
• Letting the weight stack crash.

Alternatives

• Cable Glute Kickback
• Donkey Kick