This exercise involves using a cable machine to perform a kickback movement with the middle part of the back (the medial region). It targets the triceps and helps to strengthen and tone the arms.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the gluteus medius muscle, which helps with hip stability and balance
- Can improve overall lower body strength and power
- Can help prevent injuries, particularly in the knees and hips
- Can be easily modified to increase or decrease resistance
- Can be done with minimal equipment, making it a convenient exercise to do at home or at the gym
How to perform
- Attach a cable to a low pulley and adjust the weight according to your fitness level.
- Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Hold the cable handle with your right hand and place your left hand on your hip.
- Keep your back straight and your core engaged.
- Slowly kick your right leg back, keeping it straight, until your thigh is parallel to the floor.
- Pause for a moment and squeeze your glutes.
- Slowly return your leg to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary