Let’s fix your kickbacks!

If your kickbacks look like this, it’s time to fix them😵‍💫

One of the main functions of the glute medius is to abduct the hip.

The fibers of the glute medius run at a 45 degree angle, like this / \. This is why when performing a kickback for the glute medius, you want to abduct the thigh around 30-45 degrees.

Rather than bending over, which shortens the internal moment arm of the glutes and limits hip extension, it’s best to stand straight up with a cable kickback.

We can also add some internal rotation to train the anterior fibers of the glute medius as they get trained via hip internal rotation.

Bring your working leg in front of your non-working leg to lengthen the glute a bit more.

The most important thing in a glute medius kickback is going to be that you’re abducting the hip at an angle, and not kicking straight back (gmax).

In a cable kickback, the glute medius on the standing leg is also going to get trained as it’s working to stabilize, so if you’re feeling your standing leg this is normal.

Make these changes to your kickbacks if you’re not already doing so and feel the difference!

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