Strength Training · Bodybuilding
Cable Glute Kickback
The cable glute kickback trains your glutes by moving one leg backward against cable resistance. It targets hip extension while you use the machine for support.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the cable pulley to its lowest position.
- Fasten the ankle cuff snugly just above your ankle.
- Clip the cuff to the cable.
- Stand facing the machine with your hands resting on its stable frame.
- Step back until the cable has light tension.
- Move your cuffed leg backward from your hip with a slight bend in your knee.
- Return your working foot beside your standing foot without letting the weight stack settle.
Form cues
- Keep your belt line level.
- Soften your standing knee.
- Keep your toes facing the machine.
Common mistakes
- Arching your lower backStop the backward movement before your lower back begins to arch, even if that means a shorter range.
- Swinging the legTake about two seconds to move backward and two seconds to return.
- Curling your heel upwardKeep your knee angle nearly unchanged so the movement comes from your hip.
Safety
Excessive load or reaching too far backward can strain your lower back. A slipping cuff or sudden cable pull can disrupt your balance.
- Check that the cuff is secure and the cable clip is fully closed before starting.
- Begin with a light load that does not pull you out of position.
- Step toward the stack to release cable tension before removing the cuff.
If you have ongoing hip or lower-back pain, ask a physiotherapist for guidance before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Ankle Cuff
- Cable Column
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Start with your less controlled side and match its reps on the other side.