Cable Straight-Leg Diagonal Kickback

Cable Straight Leg Diagonal Kickback

Positioning

1. Setup: Adjust the cable machine to a low position. Attach an ankle strap or handle to the cable.
2. Stand Position: Stand facing the machine, about a step or two away from it.
3. Support: Hold onto the machine with one hand for balance, keeping your feet shoulder-width apart.

Movement

1. Starting Position: Lift the foot on the side away from the machine and attach it to the strap. Keep the other foot planted on the ground for support.
2. Body Alignment: Maintain a straight back and engage your core muscles. Your standing leg should have a slight bend in the knee.
3. Kickback: While keeping your leg straight, extend the leg attached to the strap diagonally backward and slightly outward. Make sure to keep your toes pointed.
4. Return: Slowly bring your leg back to the starting position without touching the ground.
5. Repetitions: Perform the desired number of repetitions (typically 10-15) on one side, then switch to the other leg.
6. Breathing: Exhale as you kick your leg back and inhale as you return to the starting position.

Tips

- Start with a light weight to ensure proper form.
- Avoid overarch your back; maintain a neutral spine throughout the movement.
- Focus on using your glutes and hamstrings as you perform the kickback.