4-Week Glutes and Legs Shape Program: Progression Cycle 11
A progressive lower-body program for stronger glutes and legs with enough upper-body balance and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Glute Strength
Glute Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Weighted Glute Bridge
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
Weighted Back Extension
The Weighted Back Extension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
Muscle focus
Step-by-step cues
- Position yourself face down on a hyperextension bench, securing your feet under the foot pads.
- Align your hips with the edge of the pad to allow for full range of motion.
- Hold a weight plate or dumbbell close to your chest with both hands.
- Start with your body in a straight line from head to heels.
- Lower your upper body slowly towards the floor by bending at the hips, keeping your back straight.
- Pause briefly at the bottom of the movement, then engage your lower back and glutes to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your movements are controlled and deliberate to maximize muscle engagement and minimize injury risk.
- Keep your core tight throughout the exercise to maintain stability and support for your lower back.
- Avoid hyperextending your back at the top of the movement; stop when your body is in a straight line.
- Start with a lighter weight to master proper form before progressing to heavier loads.
- Focus on squeezing your glutes and hamstrings as you lift to enhance muscle activation.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.
Muscle focus
Step-by-step cues
- Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
- Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
- Secure the lap pad across your hips, ensuring it is snug but not too tight.
- Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
- Control the movement both on the way up and down to maximize muscle engagement.
- Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
- Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings. It involves placing one foot behind you on an elevated surface while performing a squat with the other leg. This exercise enhances balance, coordination, and lower body strength.
Muscle focus
Step-by-step cues
- Stand a few feet in front of a bench or elevated surface.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged.
- Lower your hips by bending your front knee until your thigh is parallel to the ground.
- Ensure your front knee does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain a straight back throughout the movement to avoid injury.
- Focus on keeping your front knee aligned with your toes to ensure proper form.
- Engage your core muscles to help maintain balance.
- Start with bodyweight to master the form before adding weights.
- Use a mirror or have a partner check your form if possible.
- Adjust the distance from the bench to find a comfortable position that allows for full range of motion.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Tuesday
Recovery Walk
Walk for 30-45 minutes and complete hip mobility.
Wednesday
Upper Body Balance
Upper Body Balance muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Pull-Up Wide Grip
The Pull-Up Wide Grip is a compound upper body exercise that primarily targets the latissimus dorsi muscles in the back, while also engaging the biceps, shoulders, and core. This variation uses a wider grip than the standard pull-up, which increases the emphasis on the outer portions of the lats and can help in building a broader back.
Muscle focus
Step-by-step cues
- Stand beneath a pull-up bar and reach up to grasp it with an overhand grip, hands positioned wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back to stabilize your upper body.
- Initiate the pull by driving your elbows down towards your sides, lifting your body until your chin is above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner back to the starting position with arms fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together as you pull up to maximize lat engagement.
- Avoid swinging or using momentum; maintain a controlled movement throughout the exercise.
- If you struggle with full pull-ups, consider using an assisted pull-up machine or resistance bands for support.
- Ensure your grip is secure but not overly tight to prevent unnecessary forearm fatigue.
- Keep your body straight and avoid arching your back during the movement to maintain proper form.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back down.
Side Plank
The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Muscle focus
Step-by-step cues
- Lie on your side with your legs extended and stacked from hip to feet.
- Place your elbow directly under your shoulder, ensuring your forearm is perpendicular to your body.
- Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- Keep your head in line with your spine and hold the position while breathing steadily.
- Maintain the position for the desired duration, then switch sides.
Technical tips
- Ensure your elbow is directly under your shoulder to avoid strain.
- Engage your core muscles to maintain balance and stability.
- Keep your body in a straight line to maximize effectiveness.
- Avoid letting your hips sag or rise too high; aim for a neutral position.
- Focus on steady breathing to help maintain the position longer.
Back Lever
The Back Lever is an advanced calisthenics exercise that requires significant strength, balance, and flexibility. It involves holding the body horizontally facing downwards while hanging from a bar or rings, with the arms extended and the body in a straight line.
Muscle focus
Step-by-step cues
- Begin by hanging from a bar or gymnastic rings with a pronated grip (palms facing away).
- Engage your core and glutes to maintain a straight body position.
- Slowly tuck your knees to your chest to transition into an inverted hang.
- Extend your legs back and downwards while keeping your body straight, aiming to achieve a horizontal position.
- Hold the position as long as possible, maintaining tension throughout your entire body.
- To exit, tuck your knees back to your chest and return to the starting hang position.
Technical tips
- Ensure your shoulders are engaged and depressed to protect them from strain.
- Focus on keeping your body rigid by squeezing your glutes and engaging your core.
- Practice with tucked legs initially to build strength before attempting the full extension.
- Use parallel bars or rings for easier wrist positioning if experiencing discomfort on a straight bar.
- Gradually increase hold time as you build strength and confidence in the position.
- Incorporate exercises like skin-the-cat and front lever progressions to improve overall control and strength.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
Thursday
Rest
Keep steps comfortable and avoid intense lower-body work.
Friday
Legs and Glute Volume
Legs and Glute Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Push Press
The Barbell Push Press is a compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip slightly wider than shoulder-width.
- Position the barbell at shoulder height, resting on your upper chest and front deltoids.
- Engage your core and keep your chest up.
- Slightly bend your knees to initiate a dip, then explosively extend your legs to drive the barbell upward.
- As the barbell passes your head, fully extend your arms overhead.
- Control the descent of the barbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the barbell to maintain control throughout the movement.
- Keep your elbows slightly in front of the barbell before initiating the press.
- Use your legs to generate power during the initial phase of the lift.
- Maintain a neutral spine and avoid excessive arching of the lower back.
- Focus on a smooth transition from leg drive to arm extension.
- Practice with lighter weights to perfect form before increasing load.
- Breathe out as you press the barbell overhead and inhale as you lower it.
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle.
- Stand sideways to the machine with your strapped leg farthest from it.
- Hold onto the machine or a stable surface for support.
- Keep your torso upright and engage your core.
- Slowly abduct your leg away from your body, keeping it straight.
- Pause briefly at the top of the movement for maximum contraction.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Focus on maintaining a straight posture throughout the exercise.
- Engage your core to prevent any unnecessary movement of your torso.
- Control the movement both when lifting and lowering your leg.
- Avoid using momentum; keep the movement slow and deliberate.
- Ensure that your working leg remains straight without locking the knee.
- Start with a light weight to master the form before increasing resistance.
- Keep your foot flexed to maximize glute activation.
Cable Step Up
The Cable Step-Up is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping onto an elevated platform while holding a cable attachment for resistance, promoting balance, coordination, and strength.
Muscle focus
Step-by-step cues
- Attach a handle to the low pulley of a cable machine.
- Stand facing the machine with your feet hip-width apart.
- Hold the handle in one hand and step back to create tension in the cable.
- Place one foot on an elevated platform or step, ensuring your knee is aligned over your ankle.
- Push through the heel of the foot on the platform to lift your body upward.
- Bring your trailing leg up to meet the leading leg on the platform.
- Slowly lower the trailing leg back to the starting position, maintaining control.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your core is engaged throughout the movement for stability.
- Keep your chest up and shoulders back to maintain proper posture.
- Focus on pushing through the heel of the foot on the platform to activate the glutes effectively.
- Avoid locking your knee at the top of the movement to maintain tension in the muscles.
- Control the descent to prevent unnecessary strain on your joints.
- Start with a lighter weight to master form before increasing resistance.
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a weight, enhancing strength, flexibility, and balance. This exercise is beneficial for improving hip mobility and building unilateral leg strength.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, holding a dumbbell or kettlebell with both hands in front of your chest.
- Shift your weight to your right leg, bending your right knee and lowering your hips into a squat position while keeping your left leg straight.
- Ensure your right foot remains flat on the ground and your knee is aligned with your toes.
- Keep your chest up and core engaged throughout the movement.
- Push through your right heel to return to the starting position.
- Repeat the movement on the left side by shifting your weight to your left leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain an upright torso to prevent leaning forward excessively.
- Focus on keeping your core tight to stabilize your body during the movement.
- Start with a lighter weight to master the technique before progressing to heavier loads.
- Ensure that your knees do not extend beyond your toes to protect the joints.
- Use a controlled tempo to maximize muscle engagement and prevent injury.
- Inhale as you lower into the squat and exhale as you push back to standing.
Child’s Pose
Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your big toes touching and knees spread apart about hip-width.
- Sit back on your heels and slowly bend forward, extending your arms in front of you on the floor.
- Lower your torso between your thighs and rest your forehead on the mat.
- Keep your arms extended forward with palms facing down or alongside your body with palms facing up.
- Hold the position for several breaths, focusing on deep, even breathing.
Technical tips
- If you have tight hips, keep your knees closer together for comfort.
- To deepen the stretch in your shoulders, keep your arms extended forward.
- Use a cushion or folded blanket under your torso or forehead for added support if needed.
- Focus on relaxing your entire body and breathing deeply to enhance the calming effects of the pose.
- If you experience discomfort in your knees, place a rolled towel behind them for additional support.
Frog Pump
The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Bring the soles of your feet together, allowing your knees to fall outward to the sides.
- Position your arms at your sides with palms facing down for stability.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, squeezing your glutes tightly.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your glutes throughout the movement to maximize activation.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Ensure that your feet remain together and knees stay wide apart during the exercise.
- Perform the movement slowly and with control to enhance muscle engagement.
- Avoid arching your lower back; maintain a neutral spine throughout the exercise.
- Start with body weight and progress to adding resistance, such as a band or weight plate, as you become more comfortable.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Side Crunch
The Side Crunch is an abdominal exercise targeting the oblique muscles. It involves a lateral flexion of the spine, engaging the side muscles of the abdomen to enhance core stability and definition.
Muscle focus
Step-by-step cues
- Lie on your side on a mat with your knees bent and stacked on top of each other.
- Place your bottom arm extended on the floor for support and your top hand behind your head.
- Engage your core by pulling your belly button towards your spine.
- Lift your upper body towards your hip, contracting your obliques.
- Hold the contraction for a moment at the top of the movement.
- Slowly lower back down to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on using your obliques to lift your torso rather than pulling with your neck or shoulders.
- Keep movements controlled and avoid using momentum to ensure maximum muscle engagement.
- Exhale as you crunch up and inhale as you return to the starting position.
- Ensure that your neck remains in a neutral position throughout the exercise to avoid strain.
- Perform the exercise slowly to maintain tension on the muscles and improve effectiveness.
Glute Bridge Single Leg
The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend one leg straight out, keeping it in line with your opposite thigh.
- Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Hold the position briefly while squeezing your glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your extended leg remains straight and aligned with your body.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Avoid arching your lower back; keep a neutral spine position.
- Perform the exercise slowly and with control to enhance muscle engagement and balance.
- Start with fewer repetitions if you're new to this exercise to build strength gradually.
Deadlift from Blocks
The Deadlift from Blocks is a variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion. This exercise targets the posterior chain, including the glutes, hamstrings, and lower back, while allowing for heavier lifting due to the shortened lift distance. It is particularly useful for improving lockout strength and addressing sticking points in the deadlift.
Muscle focus
Step-by-step cues
- Set up blocks or plates to elevate the barbell to your desired height, typically just below or at knee level.
- Stand with your feet hip-width apart, positioning the mid-foot under the barbell.
- Grip the barbell with a shoulder-width overhand or mixed grip.
- Engage your core and keep your back straight as you hinge at the hips and bend your knees slightly.
- Lift the barbell by extending your hips and knees simultaneously, keeping the bar close to your body.
- Stand fully upright at the top of the lift, squeezing your glutes.
- Lower the barbell back to the blocks in a controlled manner by hinging at the hips and bending your knees.
Technical tips
- Ensure that your back remains straight throughout the lift to prevent injury.
- Focus on engaging your core muscles to maintain stability during the lift.
- Keep the barbell close to your body to maximize leverage and efficiency.
- Use a mixed grip if necessary to improve grip strength and control.
- Start with a manageable weight to master form before progressing to heavier loads.
- Concentrate on driving through your heels as you lift to engage your posterior chain effectively.
Band Standing Twisting Crunches
Band Standing Twisting Crunches target the oblique muscles and improve core stability. This exercise involves using a resistance band to add tension and challenge the rotational movement of the torso while standing.
Muscle focus
Step-by-step cues
- Anchor a resistance band at waist height. Stand with feet shoulder-width apart, holding the band with both hands extended in front of you.
- Engage your core and slightly bend your knees to stabilize your stance.
- Twist your torso to one side, pulling the band across your body while keeping your arms straight.
- Return to the starting position with control, then twist to the opposite side.
- Repeat for the desired number of repetitions, maintaining tension in the band throughout the movement.
Technical tips
- Keep your hips stable and avoid rotating them during the exercise to maximize oblique engagement.
- Focus on a slow and controlled movement to enhance muscle activation and prevent injury.
- Ensure that the resistance band is taut at the starting position to maintain consistent tension.
- Breathe out as you twist and breathe in as you return to the center position.
- Adjust the band's anchor point or your distance from it to modify resistance as needed.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
Sunday
Full Rest
Prioritize sleep and prepare for the next progression week.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
