@mel.chips.fit: I may never do a regular cable kickback again. Here’s why I’m loving this variation. I put my foot in a single grip handle instead of an ankle strap. I also elevate my standing foot on a yoga block instead of flat on the floor and bring my working knee up to about 90 degrees before driving it back. This changes a few things: - More range of motion. You’re moving from deep hip flexion into hip extension instead of starting near neutral. - Better mind-muscle connection with the handle because you think about pushing the foot away rather than swinging the leg backward. The handle also creates a slightly longer lever arm, which can make the same cable weight feel harder at the hip. - More tension through a bigger range. Bringing the knee forward puts the glute max and hamstrings into a more lengthened position before you drive the leg back. - The yoga block gives your working leg enough clearance to get that full knee drive without hitting the floor. - I angle my working leg slightly OUT instead of kicking straight back and point my toes out slightly away from my body. That adds some hip abduction to the movement and gets more glute medius involved. A few cues when you try it. Keep a stiff bend in your standing knee. Brace your core and keep your pelvis controlled. Bring the knee forward to roughly 90 degrees. Drive the leg back AND slightly out. Think about moving from your hip, not swinging your leg. Squeeze the glute at the back without arching your lower back to create extra range. Slow and controlled on the return. Don’t let the cable yank your leg forward. Start lighter than you think. The increased range of motion makes these humbling. Save this video to try these on your next glute day and drop a 🍑 in the comments if you plan to try them or you’ve done them like this before. #glutes #gluteday #legday #womenwholift #legworkout
