Cable kickbacks: what makes the exercise effective is the glute activation at the top. How to ensure you reap the benefits make sure you hold for a 2 count at the top and squeeze the glute, also do not allow the back to arch as you kickback keep the core engaged. Begin with a heavy weight 10 reps each side with a 2 count pause at the top. Then lower the weight to very light release your hands from the machine and find your balance and do light weight repetition to burn out.
4 sets/reps 12 per set Use one arm to hold the cable handle stand in a deep lunge position Pull arm down into a row, contracting back while simultaneously raising knee to complete lunge Complete entire set for one side, then switch legs