Bench Supported Cable Glute Kickbacks | Exercise Demo Videos The Bench Supported Cable Glute Kickback is an isolation exercise for targeting the glutes (max). This variation of a kickback allows for a controlled range of motion and continuous tension on the glutes, helping to build strength, size, and muscle definition in the posterior chain. It also allows the standing leg to rest, minimizing fatigue and reducing workload on the supporting leg. Tips for Proper Form: - I like to slightly move the bench between sides so that the side of the working leg is on the edge of the cable. This isn't necessary but i find it helps me if the cable isn't slamming into the front of the bench. - Perform in a slow, controlled manner to maximize glute engagement. - Concentrate on squeezing the glute as you lift to enhance muscle activation. --------------------------------------------------------------------------------------------------- Build Your Hottest, Fittest Body In Your 30’s !! 🍑 ➡️ I teach career-driven women HOW to train, fuel & keep weight off Get started today 👇🏼 https://www.buildingyourbodycoaching.com/inquire Try my free Glute Guide & 4 week workout program: https://www.buildingyourbodycoaching.com/get-our-glute-guide Get Connected 📱 Instagram: https://www.instagram.com/coachedbykales Client Results Instagram: https://www.instagram.com/buildingyourbodycoaching Facebook: https://www.facebook.com/coachedbykales

How to Perform the Smith Machine Hip Thrust Tutorial with Voiceover | Enjoy! This video breaks down proper setup, execution, and common mistakes for the Smith Machine Hip Thrust so you can maximize glute engagement, protect your lower back, and get more out of every rep. Top Cues: 1. Stack your torso. Ribs down, core braced, pelvis neutral to keep tension on the glutes. 2. Drive through the full foot and fully extend the hips at the top without arching the lower back. 00:00 - Exercise demo 00:04 - Muscle emphasis & resistance profile 00:21 - Setup 01:35 - Execution 02:57 - Common mistake/how to fix it --------------------------------------------------------------------------------------------------- Build Your Hottest, Fittest Body In Your 30’s !! 🍑 ➡️ I teach career-driven women HOW to train, fuel & keep weight off Get started today 👇🏼 https://www.buildingyourbodycoaching.com/inquire Try my free Glute Glute & 4 week workout program: https://www.buildingyourbodycoaching.com/get-our-glute-guide Get Connected 📱 Instagram: https://www.instagram.com/coachedbykales Client Results Instagram: https://www.instagram.com/buildingyourbodycoaching Facebook: https://www.facebook.com/coachedbykales

How to perform Glute Focus 45* Leg Press tutorial with voiceover \ Enjoy! Top Cues: 1. Place feet higher on the platform, about hip-width apart, toes straight forward 2. Aim for around 90° knee bend at the bottom (without hips lifting off the pad) 3. Keep hips and low back glued to the back pad — avoid butt lift or rounding 4. Pull yourself into the seat by gripping the handles and engaging your lats 5. Brace your core — fill your belly with air and keep ribs tucked 6. Lower under control, stop at your end range, and don’t chase depth 7. Drive the sled back up by pushing hips down into the seat 8. Press evenly through the whole foot — heel, midfoot, and big toe 00:00 - Exercise demo 00:07 - Muscle emphasis & resistance profile 00:54 - Setup 02:01 - Execution 03:10 - Glute Focus 03:22 - Common mistake/how to fix it 04:02 - Training until failure --------------------------------------------------------------------------------------------------- Build Your Hottest, Fittest Body In Your 30’s !! 🍑 ➡️ I teach career-driven women HOW to train, fuel & keep weight off Get started today 👇🏼 https://www.buildingyourbodycoaching.com/inquire Try my free Glute Guide & 4 week workout program: https://www.buildingyourbodycoaching.com/get-our-glute-guide Get Connected 📱 Instagram: https://www.instagram.com/coachedbykales Client Results Instagram: https://www.instagram.com/buildingyourbodycoaching Facebook: https://www.facebook.com/coachedbykales

How to Perform the Machine Seated Reverse Fly (Reverse Pec Deck) | Rear Delt Fly Tutorial with Voiceover \ Enjoy! Learn how to perform the machine seated reverse fly with proper form to build stronger, more defined rear delts. This exercise demo video covers setup, execution, and common mistakes so you can maximize shoulder development while avoiding traps taking over. Top Cues: 1. Sit with your hips back and lean slightly forward into the pad 2. Keep a soft bend in your elbows and drive your hands *out* wide 3. Press through the outer edge of your hands instead of gripping tightly to reduce arm and forearm engagement 4. Stop when your arms are in line with your shoulders — avoid over-reaching, shrugging shoulder blades up, or excessive elbow bending 5. Control the return and keep constant tension on the rear delts by not letting the weight stack touch --- This is Building Your Body Coaching / Moves You Training (Sport Nutrition Coaching) Online Strength and Nutrition Coaching for men and women to build a strong, confident body. Instagram: https://www.instagram.com/coachedbykales/ Facebook: https://www.facebook.com/coachedbykales/ Get started with a Professional Strength & Nutrition Coach today 👇 https://www.bybc.info/coaching --- Timestamps: 0:00 Intro 0:06 Muscle Focus & Resistance Profile 0:33 Setup 1:18 Execution 4:24 Top Cues 4:45 Common Mistakes & Fixes

Smith Machine Squat - Glute Bias | Step-by-Step Instructions w/ voiceover, Enjoy! 00:00 - Exercise demo 00:14 - Muscle emphasis & resistance profile 00:30 - FAQ: Should I Squeeze at the top? 01:19 - Setup 02:10 - Execution 04:26 - Using Safety Bars About this exercise: The glute–biased Smith Machine squat is designed to shift more tension toward the gluteus max by focusing on sitting the hips back (increasing hip flexion), keeping the shins more vertical, and using a slight forward torso lean. This position loads the glutes in their lengthened position. Tips for Proper Form: • Set your feet slightly in front of the bar to allow your hips to travel back • Think “hips back first,” not “knees forward,” to shift loading toward the glutes • Keep your shins relatively vertical and allow the torso to lean naturally • Aim for 90* at the bottom but only lower as deep as you can maintain a neutral pelvis without butt wink • At the bottom, drive through your whole foot and push the hips forward to stand • Maintain a stacked ribcage and pelvis throughout the movement • No need to squeeze or thrust at the top. Tension on the glutes is minimal there Exercise Substitutions: 1. Barbell Low-Bar Back Squat 2. Dumbbell Squat (Glute Bias) 3. 45* Leg Press - Glute Bias 4. Selectorized Leg Press Machine - Glute Bias ---------------------------------------------------------------- Build Your Hottest, Fittest Body In Your 30s🍑 ➡️ I teach career-driven women HOW to train, fuel & keep weight off @buildingyourbodycoaching: https://www.instagram.com/buildingyourbodycoaching/) Instagram: https://www.instagram.com/coachedbykales/ Facebook: https://www.facebook.com/coachedbykales/ Visit our website: https://bybc.info ---------------------------------------------------------------- Get started with a Professional Strength & Nutrition Coach today 👇 https://bybc.info/inquire

How to perform the Glute Medius Cable Kickback tutorial with voiceover. Enjoy! This video breaks down how to properly perform a glute medius cable kickback so you can feel the correct muscle working and avoid turning this into a lower back or momentum driven movement. Top Cues: 1. Have a slight lean forward and brace your body against the cable column or another stable structure to keep torso stable. 2. Kick back on a diagonal with a straighter leg to bias the glute medius instead of the glute max. 3. Keep the core braced and pelvis stable, we want very little movement from there. Control the lift by squeezing the side glute to lift the leg up and slowly control the return on every rep. Timestamps: 00:00 - Exercise demo 00:12 - Muscle emphasis & resistance profile 00:36 - Setup 01:17 - Execution 02:13 - Common mistake/how to fix it --------------------------------------------------------------------------------------------------- Build Your Hottest, Fittest Body In Your 30’s !! 🍑 ➡️ I teach career-driven women HOW to train, fuel & keep weight off Get started today 👇🏼 https://www.buildingyourbodycoaching.com/inquire Try my free Glute Glute & 4 week workout program: https://www.buildingyourbodycoaching.com/get-our-glute-guide Get Connected 📱 Instagram: https://www.instagram.com/coachedbykales Client Results Instagram: https://www.instagram.com/buildingyourbodycoaching Facebook: https://www.facebook.com/coachedbykales

Banded Dips | Step-by-Step Instructions Banded dips are a great exercise for targeting the triceps, chest, and shoulders, while using a resistance band to assist with the movement, reducing the load on your shoulders and making the exercise more accessible for various fitness levels. Instructions 1. Setup: Attach a resistance band to a dip station. Adjust the band so it provides sufficient assistance. Position yourself in front of the dip station by using a box to step from, and place the band under your feet or knees for support. 2. Grab the dip handles with a neutral grip (palms facing inward). Step to position yourself so your arms are fully extended and your body is in an upright position. Your feet should be off the ground if using the band under your feet. 3. Engage your core and maintain a slight lean forward. Slowly lower your body by bending your elbows, aiming to bring your upper arms parallel to the floor or slightly below. 4. Keep your elbows close to your body and focus on pushing through the palms of your hands to engage your triceps, chest, and shoulders. 5. Exhale and press through the dip handles to lift your body back up to the starting position, fully extending your arms while maintaining control and stability. 6. Ensure that you lower and lift your body with controlled, deliberate movements to maximize muscle activation and minimize strain on the shoulders. ** Adjust the band for more or less assistance based on your strength and fitness level. Tips for Proper Form - Body Position: Keep your body upright with a slight lean forward to engage the chest and triceps effectively. - Elbow Path: Keep your elbows close to your sides to minimize shoulder strain and maximize triceps engagement. - Avoid Using Momentum: Focus on a smooth and controlled movement throughout the exercise to avoid swinging or using momentum. - Full Range of Motion: Lower yourself as far as you can comfortably go, ideally until your upper arms are parallel to the floor, then press up fully. - Band Assistance: Ensure the band provides adequate support without taking over the movement; adjust if necessary for the right balance. ---------------------------------------------------------------- This is Moves You Training - In-person and Online Strength and Nutrition Coaching, leading men & women to build strong bodies, minds & lifestyles. I help clients build strong bodies, become confident in and outside of the gym, and gain control of their nutrition to see life-changing results. We make working with a professional fitness & nutrition coach enjoyable by building training and nutrition plans tailored to your unique goals. Instagram: https://www.instagram.com/movesyoutraining/ Facebook: https://www.facebook.com/Movesyoutraining/ Visit our website: https://www.movesyoutraining.com/ ---------------------------------------------------------------- Get started with a Professional Strength & Nutrition Coach today 👇 No contract with us, just commitment to yourself: https://www.movesyoutraining.com/monthly-training

The 45° Angled Leg Press with a Sumo Stance targets the glutes, hamstrings, and inner thighs. Using a wide stance with toes slightly turned out places more emphasis on the glutes and inner thighs. As always, any squat movement pattern will always require some degree of quad work, however, this helps emphasize more glute/hamstring recruitment. Setup: Adjust the seat and back pad of the leg press machine to a comfortable angle. Add an appropriate warm up weight. 1. Place your feet at the upper half of the platform, slightly wider than shoulder-width, and turn your toes outward slightly. 2. Engage your core and press your lower back firmly against the pad to maintain stability. 3. Unrack the weight by pressing the platform up, then release the safety handles. 4. Slowly lower the platform toward your body, bending the knees outward while keeping them above your feet to avoid unnecessary knee strain. 5. Lower until your knees are at about a 90° angle or until you feel a stretch in the glutes and hamstrings, without letting the glutes/lower back lift off the bottom of the seat. 6. Push through your heels to press the platform back up 7. Repeat for the reps given in the app, keeping a controlled tempo throughout. Tips for Proper Form: - Keep knees tracking in line with your toes to prevent knee strain. - Engage your core to keep your lower back pressed against the pad for stability. - Lower and extend the platform with control, focusing on the stretch and squeeze in your glutes and inner thighs. Exercise Substitutions: - Beginner Friendly Sub: Bodyweight Sumo Squat - Smith Machine Sumo Squat - Cable Sumo Squat - Barbell / Dumbbell Sumo Deadlift