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Cable kickbacks are a wonderful motion for strengthening and including muscle dimension to the glutes. The attachments you employ for cable kickbacks are comparatively related, however choosing the proper one is vital on your consolation and security.
So what attachment do you employ for cable kickbacks? For cable kickbacks, you employ an attachment that wraps round your foot or ankle and has D-rings to clip the cable onto. If you happen to’re utilizing an ankle attachment, search for one with padding so it doesn’t dig into your pores and skin. You also needs to search for an easily-adjustable attachment that may keep in place throughout your exercise.
That will help you determine which attachment it’s best to use for cable kickbacks, I’ll talk about the significance of choosing the proper one on this article. I’ll additionally clarify a number of the variations between the cable kickback attachments available on the market and advocate three merchandise so that you can try.
And since not everybody has entry to a cable machine, I’ll additionally talk about some methods you are able to do cable kickbacks and not using a machine.
Significance of Choosing the Proper Attachment for Cable Kickbacks
The three essential causes that it’s vital to pick out the fitting cable kickback attachment are:
- It must be safe
- It impacts how a lot weight you may elevate
- It alters which muscle mass are focused
1. It Wants To Be Safe
Utilizing an attachment that securely matches round your ankle is vital when doing cable kickbacks. You don’t need it shifting round as you’re performing the motion since it may be distracting. You additionally don’t need it to return undone as a result of it may’t deal with the load you’re working with.
Velcro ankle cuffs would be the most safe since you may regulate them to suit round your personal ankle. Nevertheless, you’ll have to watch them over time to ensure the velcro doesn’t lose its stickiness. Straps that wrap across the prime and backside of your foot and across the heel are additionally very safe since they usually have non-slip linings that preserve their grip in your shoe.
Questioning for those who can prepare the glutes two days in a row? Try my article Can You Prepare Glutes 2 Days In A Row? (Professionals & Cons).
2. It Impacts How A lot Weight You Can Carry
How safe your cable kickback attachment is goes hand-in-hand with how a lot weight you may elevate. An attachment with robust velcro or one other robust fastening mechanism (like a hook and loop closure) will make it simpler so that you can use heavier weight as a result of it’s going to keep in place higher.
The best attachment may also put much less stress in your ankle so the fabric gained’t dig into your pores and skin and the stress from the load gained’t trigger bruises.
3. It Alters Which Muscle groups Are Focused
The first muscle mass labored throughout cable kickbacks are the gluteal muscle mass (gluteus maximus, gluteus medius, and gluteus minimus) and, to a lesser extent, the hamstrings.
The attachment you employ gained’t make a big distinction in what muscle mass are labored for cable kickbacks, however some attachments do allow you to have interaction your glutes extra. And if the attachment doesn’t keep in place and you modify the motion sample to accommodate it, it may make the train much less efficient.
It’s additionally vital to notice that totally different attachments are extra versatile than others, and that in flip impacts which muscle mass are focused throughout totally different workout routines. For instance, an attachment with D-rings on the edges will make it simpler so that you can do weighted standing hip abductions, which work the hips and inside thighs.
If you happen to don’t have loads of time to spend within the health club and want to chop again on some isolation actions, try a few of my favourite compound glute workout routines that additionally work the quads, hamstrings, decrease again, and core.
The three Variations Between Cable Kickback Attachments
Not all cable kickback attachments are the identical. The three essential variations between them are:
- Attachment factors
Ankle cuffs for cable machines are sometimes made out of neoprene, which boosts their consolation. Larger-quality attachments are additionally lined with padding to forestall the fabric from digging into your pores and skin.
Some attachments include nothing greater than a looped piece of nylon or cotton with a D-ring on the entrance. These attachments are ample sufficient, however they’ll trigger irritation and be uncomfortable to put on for prime reps for those who’re utilizing loads of weight.
Just a few manufacturers additionally promote attachments made out of leather-based, which are perfect for lifting very heavy weights. Additionally they are likely to last more since there’s no danger of neoprene or cotton stretching out or turning into frayed.
Trying so as to add muscle mass to your glutes? Try these 3 cable exercises that may add dimension to your glutes.
The commonest cable kickback attachments match round your ankle and are secured with velcro. Some solely go across the ankle, however some ankle cuffs even have a stirrup strap that goes underneath the underside of your shoe for added stability.
Nevertheless, some cable kickback attachments loop across the prime of your foot and the again of your shoe. They assist cut back stress in your ankle, distribute the load extra evenly, and might be useful in case you have delicate pores and skin.
3. Attachment Factors
A big majority of cable kickback attachments have only one or two D-rings on the entrance of the strap. However a number of manufacturers make attachments with a number of D-rings on the entrance, sides, and rear for extra versatility.
It makes it simpler so that you can rapidly swap from one train to the subsequent (for instance, transitioning from a glute kickback to a weighted cable lateral lunge) with out having to readjust the whole cuff.
For powerlifters and anybody who’s coaching for total energy, cable kickbacks generally is a useful train so as to add to the tip of your deadlift exercises. Study extra about different workout routines that you are able to do on deadlift day in What Else Ought to I Do On Deadlift Day? (5 Examples).
3 Attachments You Can Use For Cable Kickbacks
If you happen to’re on the lookout for a glute kickback ankle attachment of your personal you can take to the health club or use in your house health club, I like to recommend the under three merchandise.
1. Velcro Ankle Attachments
Velcro ankle attachments are usually made out of neoprene and might be secured with velcro. They’ve metallic rings you can clip the machine’s cable to. The upper-quality velcro attachments available on the market even have padding to scale back the quantity of friction in your pores and skin when utilizing heavy weights.
All these attachments are simple to make use of and can be utilized for extra than simply cable kickbacks. For instance, they will also be used for standing hamstring curls, lateral lunges, and hip abductions.
For a sturdy, comfy cable kickback attachment, I like to recommend the Gymreapers Ankle Straps. They’re comfortable however robust and might deal with a wide range of workout routines along with glute kickbacks. Additionally they have an additional vast velcro strap that enhances their capacity to deal with heavier weights, and so they gained’t trigger abrasions or bruises in your ankles.
Examine to see whether or not the ankle straps are cheaper on Amazon or direct from Gymreapers. If there aren’t any value variations, I like to recommend ordering direct from Gymreapers to get higher customer support.
To do cable kickbacks with this attachment, you merely have to wrap it round your ankle so the D-rings are within the entrance. Safe it to your required tightness — it must be comfortable sufficient that it gained’t transfer however not so tight that it’s chopping off your circulation. Clip the cable hook onto the D-rings.
If it is advisable to, maintain onto the machine or one other sturdy floor for help. Kick your leg behind you whereas holding your knee parallel to the ground. Be certain your leg strikes in a straight line and doesn’t exit to the aspect.
Squeeze your glutes and maintain the highest place for a second, then carry your leg again down slowly. Contact your toes to the bottom briefly earlier than shifting into your subsequent rep.
2. Velcro Attachment With a Stirrup Strap
A velcro attachment with a stirrup strap is a wonderful possibility for those who’re anxious about safety. Along with having a cuff that will get wrapped round your ankle, there’s additionally a further strap that goes underneath the underside of your foot. This not solely helps hold the ankle cuff in place however reduces stress in your ankle as you’re performing every rep.
I like to recommend the RitFit ankle cuffs for those who’re on the lookout for an ankle attachment with a stirrup strap. They’re bought in pairs, so that you don’t must waste time switching a cuff from one leg to the opposite. Additionally they have three attachment factors so that you don’t have to maneuver the cuffs round for those who’re doing lateral lunges or hip abduction workout routines.
With this kind of attachment, you may carry out cable kickbacks the identical approach you’d with a daily ankle cuff attachment. The one distinction is that you simply might be able to use extra weight because the weight is distributed in another way because of the additional stirrup strap.
3. Foot Harness
Foot harnesses are designed to suit throughout the highest of your shoe and loop across the again of your foot for additional stability. Most are designed to suit each males’s and ladies’s footwear, and the better-quality ones are made with anti-slip know-how in order that they gained’t fall off.
All these attachments are very best in case you have delicate pores and skin or for those who’re coping with an ankle damage and don’t wish to add extra stress to the world. Many gym-goers additionally declare to really feel extra engagement within the glutes when doing kickbacks with attachments like these.
You may carry out cable kickbacks the identical approach with a foot harness as you do with a velcro attachment. However as a substitute of securing the attachment round your ankle, it goes across the prime and backside of your foot and across the heel. These attachments usually solely have one D-ring on the entrance, however there are some which have a number of attachment factors.
The IPR Health Glute Kickback PRO ankle strap is without doubt one of the finest foot harness attachments available on the market. It’s made out of military-grade supplies and incorporates a patented design that helps defend your ankle joints and stays in place all through your exercise. It’s costly, although, so it’s finest for bodybuilders or individuals who do cable kickbacks on not less than a weekly foundation.
Along with utilizing cable machines, blood circulate restriction (BFR) is one other glorious method to prepare the glutes. Discover ways to do BFR coaching safely in my full information on blood circulate restriction coaching for the glutes.
How To Do Cable Kickbacks With No Cable Attachments
Under are two variations of cable kickbacks you are able to do for those who don’t have entry to a cable machine.
1. Resistance Band Kickbacks
Resistance band kickbacks are good for house health club house owners or for those who’re figuring out in a lodge health club with restricted gear. Ideally, you’ll have loop resistance bands of various thicknesses so you may progress the motion over time, however one band is sufficient whenever you’re simply beginning out.
- Stand inside the middle of the band and place it round your ankles. If wanted, maintain onto one thing sturdy for help
- Protecting your whole weight on the non-working leg, kick your different leg straight behind you
- Be certain your knee stays parallel to the ground, your leg doesn’t journey back and forth, and your toes are pointed down
- Squeeze your glutes on the prime, then carry your leg again down
- Contact your toes to the bottom briefly earlier than shifting into your subsequent rep
- Full not less than 10 reps on one leg, then swap and do the identical variety of reps on the opposite leg
2. Kneeling Glute Kickbacks
Kneeling glute kickbacks additionally require nothing greater than a resistance band, making them a wonderful cable kickback various to do whenever you don’t have entry to a cable machine.
- Place a resistance band on the bottom
- Kneel on the bottom and place your arms on the ground on prime of the band, ensuring your again is flat and your wrists, forearms, and shoulders are aligned
- Put one foot via the opposite finish of the band so it’s across the backside of your foot
- Kick your leg straight again behind you whereas holding your knee parallel to the ground and your toes pointed down
- Be certain your leg doesn’t swing out to the aspect
- Squeeze your glutes on the prime and pause for a second, then return to the beginning place
- Carry out not less than 10 reps on one aspect, then swap sides and repeat
In search of extra concepts on easy methods to prepare the glutes? Try my favourite glute isolation workout routines that you are able to do with a barbell, resistance bands, and different forms of machines.
Selecting the best attachment for cable kickbacks is vital. Not solely will it assist defend your ankle joint and save your pores and skin from abrasions however it’s going to additionally make sure you’re capable of do the motion accurately and successfully goal the glutes and hamstrings.
The best cable kickback attachment must be simply adjustable so you may securely match it to your ankle. It also needs to have a padded lining for enhanced consolation. Ideally, it’s going to additionally characteristic some type of non-slip know-how so it gained’t transfer round throughout your exercise.
Attachments that go round your ankle are the most typical, however you might also wish to think about ones that go round your foot and heel as a substitute. These might be notably useful in case you have delicate pores and skin otherwise you don’t wish to place loads of extra stress in your ankles.
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About The Creator
Amanda Dvorak is a contract author and powerlifting fanatic. Amanda performed softball for 12 years and found her ardour for health when she was in school. It wasn’t till she began CrossFit in 2015 that she turned fascinated about powerlifting and realized how a lot she loves lifting heavy weights. Along with powerlifting, Amanda additionally enjoys operating and biking.