Cable Quadruped kickbacks (bent knee - double)



Use a bench and assume a quadruped position using ankle straps attached to the cable machine. Engage your core and find a neutral spine position.


Bring your moving leg starting bent and back and up, straightening the leg as you do, stop when heel reaches the height of your hips, do a short pulse at the top and return to start


Pretend like the movement of the moving knee is an airplane going down the runway and then taking off

Do not excessively rotate or arch your back as you kick back and up, do not excessively round it as you return to the start position.

Do not use heavy load to focus more in mind muscle connection and squeezing the glutes at the top position. No need to focus on PR in this exercise.