Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Cable Kickback
Cable Kickback primarily works the gluteal muscles: the gluteus maximus, medius, and minimus. The glutes are one of the strongest muscles in the human body. The cable kickback helps shape the gluteus and strengthen it as a cohesive unit.
Demonstration Video
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Target Muscles
Instructions
- Stand in a staggered stance with one foot forward in front of a low pulley equipped with a single-handle attachment.
- Bend at the waist and support your weight by placing your front hand on your front knee. With the other hand, grasp the handle and lift your elbow so that the same shoulder is parallel to the floor.
- Pull the cable behind you, tensing your triceps and not moving your shoulder. Hold for a second at the top and then return to the starting position.
Tips
- Keep your head stable, and your chin parallel to the ground throughout the movement.
- Keep your elbow still and pressed to your side.
Alternative Exercises
Alternating Dumbbell Lunge
Alternating Dumbbell Lunge is a single-leg strength exercise that improves mobility and muscular balance on each side of the body. It primarily works for the gluteals, quadriceps, and hamstrings muscles.
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