Perform the Cable Side Lying Floor Single Leg Kickback to target your glutes and hamstrings effectively.
- Lie on your side on the floor with your legs extended and the cable attached to your ankle.
- Engage your core and lift your top leg while keeping your bottom leg on the ground.
- Kick your top leg back in a controlled manner, squeezing your glutes at the top of the movement.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Cable Side Lying Floor Single Leg Kickback
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Side Lying Floor Single Leg Kickback using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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