Cable Kickback

– using a low pulley set-up, attach an ankle cuff to the pulley and then around your ankle
– facing the pulley, prepare the starting position by slightly bending over, bracing against the metal frame of the machine
– tighten your core and slowly raise one leg in a kickback motion, squeezing your glute at the top of the motion
– the standing leg should be slightly bent throughout the exercise, and avoid arching the back
– return to the starting position by slowly lowering the working leg
– repeat the process of raising and lowering the leg for desired reps, the stack of weight should not touch down at any point to maintain constant tension
 – this exercise requires a light weight, try for 4-5 sets of 12-18 reps