Fitness trainer Lisa Lanceford showed her Instagram followers how to properly do glute kickbacks with a cable machine in a recent Instagram video. Dressed in a light blue sports bra and matching leggings, Lisa used a side-by-side comparison video in which she did the exercise correctly on the left side and incorrectly on the right.
In the correct video, she lifted her leg behind her with the cable weight attached to it. Lisa used a slow and controlled movement to do so and kept the rest of her body stationary. In the clip depicting the wrong form, she flailed her leg behind her and twisted her torso every time she did so.
The video has been viewed over 300,000 times and more than 300 Instagram users have commented on it. In the comments section, fans raved over the video.
“I love this!!! Do these with other exercises as well,” one person wrote. “I am doing glutes and this came in handy.”
Others found the clip of her doing the exercise wrong hilarious.
“Okay, I am sorry but this made me laugh so much. It is so funny looking at you doing it wrong,” a second commenter added. “But thanks for the educational content here.”
A couple of commenters also thanked her for correcting their poor form.
“The one the right was just me a few hours ago, now I know why my back is killing me now,” a third Instagram fan added.
“Helpful! My movement isn’t as exaggerated as the one on the right but I definitely feel my hips trying to externally rotate. Thank you for the muscle explanation!” a fourth follower wrote.
View this post on Instagram
Glute kick backs do’s & dont’s! Recently I’ve had a lot of you girls message me about having back pain when performing the glute kick back or you feel you aren’t performing the exercise correctly. So I’ve put 2 videos together – the right shows the common mistakes made and the left shows how to perform it correctly. There is nothing to be ashamed of if you perform it like the one on the right, remember we all start somewhere and we all have to learn, no one was ever excellent to start with ! I really hope this helps you ???????????? Do: Keep stability by bracing your core and keep a slight bend in your knee as you push the cable back being careful not to compensate with other muscles. Make sure you don’t go too heavy on this exercise! Dont: Kick out too far so that your lower back arches and you externally rotate the hip and torso resulting in the glute receiving less load! Let me know if this helps you ladies ! I’m trying to collect common Q’s asked and then do some content highlighting it in case it will help others ???? Outfit: @gymshark vital seamless ! Are you ready to start your health and fitness journey? Click the link in my bio to down the @strongandsxy fitness app ! ✨????????
Lisa often includes glute kickbacks in her lower body workouts. As The Inquisitr reported, she recently performed them in a recent circuit which also featured single-leg Romanian deadlifts, single-leg hip thrusts and glute pull-throughs. She rocked the same sports bra and leggings combo that she did in the more recent video and revealed that the outfit is from Gymshark.
In the caption of this post, Lisa shared some additional tips about doing the exercise correctly. She advised viewers to hold on to something sturdy to help maintain their balance and to bend the knee slightly during the leg lift. Lisa also instructed her followers to use a “strong glute contraction” during the movement.
This video series has been liked over 30,000 times so far and more than 300 Instagram users have commented on it.