Cable Glute Kickback

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach the ankle cuff to the low pulley and stand facing the cable stack, holding the frame lightly with both hands for balance.
• Hinge slightly forward at the hips, brace your core, and maintain a neutral spine to prevent your lower back from hyperextending as you kick back.
• Drive the working leg straight back and up until the hip is fully extended, squeezing the glute hard at the top of the movement.
• Return the leg slowly to the start position without letting the foot touch the floor between reps to maintain tension on the glute.

Common mistakes

• Hyperextending the lower back to achieve greater range of motion, which shifts the work from the glute to the lumbar erectors.
• Bending the knee excessively during the movement, which transfers the load from the glutes to the hamstrings.
• Using too much weight and cutting the range of motion short, relying on momentum from the hip flexors rather than a controlled glute contraction.

Frequently asked questions

Should the leg be fully straight during the kickback?

A slight, fixed bend in the knee is fine and reduces knee joint stress, but do not increase the bend during the rep. Keeping the knee angle consistent ensures the glute is doing the work rather than the hamstrings.

How does the cable glute kickback compare to a hip thrust for glute development?

The hip thrust loads the glute with far greater resistance and should be the primary exercise. The cable kickback is a useful accessory movement for adding volume and improving the mind-muscle connection with the glute.

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