Pronated Bent Leg Glute Kickback on Flat Bench using Cable Machine

Setup instructions

1) Start with a low anchor point on the side of the cable machine.
Place the bench long ways in front of the cable anchor move it slightly left or right to allow movement of the leg freely.

2) Load the appropriate weight.

3) Use an ankle cuff OR attach the loop handle to the and and place your foot in it. (It should be resting on the sole of your foot to keep the handle in place)

4) Kneel on the flat bench with the non working leg. Both hands should securely hold the front of the bench

Perform instructions

1) Slowly bend your working knee towards the cable then extend behind you to a straight position adding a strong squeeze in the glute at end of range. Work on a long range movement.

2) Pause and slowly bring it back to the starting position.

3) Repeat for required reps the change sides.

Note: Don't let the weights touch each other. Try keep a tiny gap in between.
You may also have to move the bench slightly to the left or right to allow the working leg to move freely

Anatomy