Attaching an ankle strap to a low cable, you kick the leg backward and slightly up while keeping the torso steady. It isolates the glutes and keeps constant tension through the whole range, which makes it a good finisher after heavier glute work.
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3
Sets
15
Reps
Cable
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes
➕
Secondary
Hamstrings
📋 How To Perform Cable Glute Kickback
1
Attach an ankle cuff to a low cable pulley and secure it around your ankle.
2
Face the machine, hold onto it for balance, and keep a slight bend in your standing leg.
3
Keeping your working leg mostly straight, kick it back and up by squeezing your glute.
4
Pause briefly at the top of the movement — don't swing or use momentum.
5
Return slowly to the start and complete all reps before switching sides.
💡 Benefits of Cable Glute Kickback
Isolates the glute max without loading the spine, and the constant tension from the cable keeps the muscle working at the top of the movement. It is also easy to train one side at a time for balance.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 20 reps per leg with a slow return. Hold the cable frame for balance, and lift the leg only as far as you can without arching the lower back.
⚠️ Common Mistakes to Avoid
Arching the lower back to lift the leg higher
Swinging the leg with momentum
Letting the hip rotate open
✅ Pro Tips
Brace the core and lift the leg only as far as the hips allow
Squeeze the glute at the top for a second before lowering
🛡️ Safety Notes
Safe. Hold the frame for balance, use a snug ankle strap and stop if you feel pain in the lower back.
