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The Payoff

The kneeling cable kickback doesnt just rm your rear, it also strengthens the back of your thighs (the hamstrings), giving that stubborn trouble spot a shapelier look. Using a cable machine not only offers resistance, it forces your glutes and hamstrings to work a little harder than they might on a traditional weight machine to control the movement, says Jennifer Spencer, a certified personal trainer at Canyon Ranch in Tucson, Ariz., who designed this exercise.

For best results>Do this move twice a week as part of your regular program. Challenge yourself by increasing the weight or doing the move on a bench.