One-Legged Cable Kickback

طريقة الأداء

1. 01Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2. 02Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. 03While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
4. 04Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5. 05Repeat for the recommended amount of repetitions.
6. 06Switch legs and repeat the movement for the other side.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.