Cable Glute Kickback
A standing kickback against an ankle cable that trains each glute on its own with a hard squeeze at the top.
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Muscles worked
Target
Also works
- Equipment
- Cable, Cable station, Ankle strap
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 1.6 s
How to do the cable glute kickback
- 1Strap the cuff to one ankle and clip it to a low pulley.
- 2Face the machine, hold the frame with both hands and lean your chest forward slightly.
- 3With a soft knee, push the strapped leg straight back by squeezing your glute.
- 4Stop when your hip is fully open, without arching your lower back, and hold for a second.
- 5Return the leg under control. Finish the set, then switch legs.
When to pick it: Pick it as glute isolation after squats or hip thrusts, or to even out a weaker side.
Form cues
- Squeeze the glute to move the leg
- Hips square to the machine
- Short pause at the top
Common mistakes
- Swinging the leg up and arching the lower back
- Turning the hips open to the side
- Bending the standing knee too much
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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