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Bench Supported Cable Glute Kickbacks | Exercise Demo Videos
The Bench Supported Cable Glute Kickback is an isolation exercise for targeting the glutes (max). This variation of a kickback allows for a controlled range of motion and continuous tension on the glutes, helping to build strength, size, and muscle definition in the posterior chain. It also allows the standing leg to rest, minimizing fatigue and reducing workload on the supporting leg.

Instructions:
1. Setup: Position a flat bench next to a low cable pulley machine. The the side of the bench that will be working to the edge of the cable.
2. Adjust the pulley height to a height similar to the bench.
3. Start with your weaker leg and and secure the ankle strap around the working leg ankle. Attach ankle strap to the cable.
4. Stand facing the bench and place your non-working knee and hand on the bench for support. Lean forward so your torso is parallel to the floor, with a slight bend in your standing knee.
5. Start the movement by driving your working leg back and upward, keeping a soft bend in the knee and focusing on squeezing the glute to lift the leg. Lift your leg until it’s in line with your torso, or until you feel maximum glute contraction.
6. Engage your core to stabilize your torso and maintain a neutral spine throughout the exercise.
7. Avoid twisting your hips; keep them square to the floor and aligned with your body.
8. At the top of the movement, hold briefly to emphasize the glute squeeze.
Slowly return your leg to the starting position by brining the knee close to the chest, without letting the weight stack touch, maintaining tension in the glutes.
9. Repeat for the given number of reps, then switch to the other leg.

Tips for Proper Form:
I like to slightly move the bench between sides so that the side of the working leg is on the edge of the cable. This isn't necessary but i find it helps me if the cable isn't slamming into the front of the bench.
Perform in a slow, controlled manner to maximize glute engagement.
Concentrate on squeezing the glute as you lift to enhance muscle activation.

Substitutions:
Standing Cable Glute Kickback
Dumbbell Glute Kickback (on all fours)
Smith Machine Glute Kickback