No cable ? No problem!! Perform your straight leg kickbacks, glute circles AND donkey kicks using a resistance band .. Try the thickest band you have and go for 10-15 reps each exercise and right into the next one!! @leanmachine21 | WorkoutHealthy
0:35
No cable ? No problem!! Perform your straight leg kickbacks, glute circles AND donkey kicks using a resistance band .. Try the thickest band you have and go for 10-15 reps each exercise and right into the next one!! @leanmachine21 | WorkoutHealthy
19.8K viewsJun 12, 2016
FacebookWorkoutHealthy
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Donkey Kicks vs. Straight-Leg Kickbacks: Here's the tea ☕ ​We all want glute growth, but are you choosing the smartest exercise for your goal? ​I see so many people just swinging weight on the cable machine. Here's my secret: I go moderate to light, but I make it BRUTAL. ​Here's the science: ​IT'S A "LONG LEVER": A straight leg is a long lever. A bent-knee (donkey kick) is a short lever. It's just physics! It is so much harder to control a weight at the end of a long lever. ​TIME UNDER TENSION:
0:08
Donkey Kicks vs. Straight-Leg Kickbacks: Here's the tea ☕ ​We all want glute growth, but are you choosing the smartest exercise for your goal? ​I see so many people just swinging weight on the cable machine. Here's my secret: I go moderate to light, but I make it BRUTAL. ​Here's the science: ​IT'S A "LONG LEVER": A straight leg is a long lever. A bent-knee (donkey kick) is a short lever. It's just physics! It is so much harder to control a weight at the end of a long lever. ​TIME UNDER TENSION:
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GLUTE ACTIVATION WORKOUT⤵️ Straight Leg Kickbacks: 25 Reps Per Leg Donkey Kicks: 20 Reps Per Leg Clam Shell: 15 Reps Per Leg Side Kickout: 10 Reps Per Leg Glute Rainbow: 5 Reps Per Leg COMPLETE 3 ROUNDS PER LEG! DO 3x PER WEEK!
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Cable Kickbacks Variations Know the Difference Gluteus Maximus (Straight Kickback): 1. Set the pulley at or slightly below hip level to ensure a straight kickback. 2. Step down with your working leg for stability. 3. Kick straight back to maximize gluteus maximus activation. Gluteus Medius (External Rotation): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement. 3. Kick at a 45-degree angle to engage the gluteus medius. Gluteu
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FacebookArielYu.Fit
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Cable Kickbacks Variations Know the Difference Gluteus Maximus (Straight Kickback): 1. Set the pulley at or slightly below hip level to ensure a straight kickback. 2. Step down with your working leg for stability. 3. Kick straight back to maximize gluteus maximus activation. Gluteus Medius (External Rotation): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement. 3. Kick at a 45-degree angle to engage the gluteus medius. Gluteu
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0:14
Cable Kickbacks Variations Know the Difference Gluteus Maximus (Straight Kickback): 1. Set the pulley at or slightly below hip level to ensure a straight kickback. 2. Step down with your working leg for stability. 3. Kick straight back to maximize gluteus maximus activation. Gluteus Medius (External Rotation): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement. 3. Kick at a 45-degree angle to engage the gluteus medius. Gluteu
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Jordan Lips | Glute kickbacks 101 ⤵️ Imagine kicking your leg out on a spectrum from straight back to “to the side” 🔴 Straight back (ish) = glute max... | Instagram
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