Cable butt kickbacks

Cable Pull-Throughs for the Glutes facilitate targeted training of your Gluteus, with the primary focus on the gluteus maximus. Secondarily, you engage the hamstring muscles (biceps femoris).

Butt kickbacks with the Theraband

If you want to perform glute exercises at home and don't have access to a cable machine, the Theraband is a suitable alternative.

Body position

An alternative option is to strengthen the glute muscles with glute exercises using the Theraband. Stand upright with your legs parallel to each other, and secure the Theraband above your ankles. Keep your upper body upright and create a slight arch in the lower back. Support yourself with your hands in front of your chest, using a weight bench, a table, a door handle, or other devices. The key is to maintain a stable stance for glute exercises with the Theraband, ensuring that the strength comes exclusively from the glute muscles.

Execution of the Movement

To begin the glute exercises with the Theraband, tighten your glutes and lift the leg to be trained as far back as possible. The upper body remains completely straight. The same applies to the extended leg. Lift the leg as high as possible without bending it or changing the posture of the upper body. Then, return to the starting position in a controlled motion, keeping the leg slightly elevated.

Cable butt kickbacks

Glute exercises on the cable machine are particularly popular among female gym-goers. With a simple execution, it is possible to achieve a toned buttocks.

Body Position

Start by standing in front of the cable machine and focus on the device. Maintain approximately an arm's length of distance between you and the cable machine. The foot of the leg to be trained should be precisely in the middle in front of the cable tower. Keep the knees slightly bent while having both legs parallel to each other. It is crucial to keep the back consistently straight. Grip the cable machine with your hands in front of your chest at chest height to provide the necessary stability to your body. Attach a foot loop directly above your ankle on the leg to be trained, with the rope at the lower block. Now, tighten your glute muscles to start the glute exercises on the cable machine.

Execution of the Movement

Initiate the glute exercises on the cable machine by tensing your glutes and exhaling as you move the extended leg as far back as possible. The rest of the body remains completely motionless, utilizing only the strength of your glute muscles. When you can no longer lift the leg, start the forward movement. Inhale and use a moderate speed to return to the starting position in a controlled motion. Do not place your leg down but continue directly to the next repetition.

Information

During the glute exercises, move the extended leg from a standing position in a controlled motion to the back until a stimulus is felt in the glutes. In contrast, the movement in donkey kicks goes significantly further to the back. Additionally, you can bend the leg and lean the entire upper body further forward.

Tip

To increase the range of motion in glute exercises on the cable machine, you can slightly move the foot forward in the forward movement.

Common mistakes when doing butt cable kickbacks

While cable machine po kickbacks may seem like a straightforward exercise, there are several sources of error. In the following section, you'll find helpful advice to avoid the most widespread mistakes.

✅ Overextended Leg: Even though the leg in po kickbacks is almost fully extended, be sure to maintain a slight bend in the knee to avoid endangering the knee joint.

✅ Not Straight Upper Body: The upper body should always remain completely and consistently straight during po kickbacks. Be mindful not to form an excessive arch in the lower back or develop a hunch.

✅ Swing from the Rest of the Body: The swing should never originate from the rest of the body. It should remain motionless throughout the entire exercise. Use only the strength from your glute muscles.

✅ Manipulation of Movement for More Height: When performing po kickbacks on the cable machine, extend the movement backward as far as correctly possible. Ensure that you do not manipulate the movement just to gain more height. Proper execution is crucial to achieve the maximum training stimulus.

✅ Too Fast Forward Movement: Returning to the starting position requires the right speed. As the cable machine or theraband supports the forward movement, many athletes tend to execute it hastily. Nevertheless, the entire movement should be controlled and at a moderate pace.

✅ Excessive Weight: Po kickbacks with the cable machine are an unfamiliar movement for many athletes. Therefore, they should start with light weight to execute the movement optimally.

✅ Overextended Hips: It is common for athletes to tilt the pelvis forward, overextending the hips. This results in an overly pronounced arch in the lower back. This has no positive impact on the training effect and can cause issues in the pelvic and back areas.

Alternatives and similar exercises to glute cable kickbacks

In addition to Glute Cable Kickbacks, there are various options in the gym to train your buttocks or perform similar exercises on the cable machine.