This gluteal pulley exercise, otherwise known as kick-backs, is ideal for isolating the glutes.
You must use the pulley, in a low position. You will work one leg after the other. After you have done your warm-up, prepare your workstation.
How to build up the buttocks?
First of all, to do the gluteal pulley exercise, hang the strap on one of your ankles. Then position yourself in front of the machine, which you will hold with both hands on the pulley support. Move your leg back slightly to put the cable under tension.
You will then begin the movement: extend your leg backwards, slowly, as high as possible. Once you have reached the peak of your movement, contract your buttocks. Then you can lower your leg back down, still stretched. You must control the rise as well as the fall.
Tips
- Synchronize your breathing with your movements: breathe in when you release your leg, and breathe out when your leg is up, when you contract your buttocks. During the exercise, make sure to contract your abdominal muscles, in addition to your buttocks: you will be more stable and your movement will be more precise.
- Note that depending on your movement, you are mainly working the gluteus maximus, but also the hamstrings, if you bend the knee a little.
- Do a whole set like this, then switch ankles and do the exercise with the other leg. The charge that you will use must allow you to do the movement correctly. At the risk not only of not isolating the muscles to be worked but of hurting your knee.
Variant
- In some gyms, there is a machine called Glute Master that does not require a pulley.
Find the variations of this exercise in the following program:
Supplementary article :
