Many women will be familiar with kickbacks, however it should be noted here and now that the cable kickback is a far superior glute isolation exercise.
If you have to choose one, choose the cable kick back every single time. Why? Because it can be easily loaded for faster progression.
How to perform cable kickbacks
Attach an ankle cuff to a low set cable pully and then to your ankle.
Set the desired weight and stand around arm’s length back from the machine (facing it).
With a slight bend in your knees and hips, slowly kick your loaded leg back squeezing your glute at the top before bringing your leg back down through the same controlled movement. Go for reps.
Switch legs and do the same on the other side.
Cable kickbacks: Common mistakes to avoid
While doing the exercise is far better than not doing it (in most cases), it should be noted that sloppy form on any exercise is not recommended. If you are performing your cable kickbacks with incorrect form, you may recruit other muscle groups during the exercise, or poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.
Remember that this is predominantly a glute exercise. Therefore you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
In addition to your cable kickbacks , you should also consider your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.