Cable Glute Kickbacks
A standing kickback at a low pulley with an ankle cuff, driving one leg back to train the glute on that side. It isolates hip extension with steady cable tension and little load on the spine. Choose it after squats or hip thrusts to add glute volume.
Updated
Primary muscles: Glutes. Supporting muscles: Hamstrings. Equipment: Cable machine.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Strap an ankle cuff to one ankle and clip it to a low pulley.
- Face the machine, grip the frame and step back until the cable is taut.
- Lean the torso slightly forward, soften the standing knee and brace the core.
- Drive the working leg back by extending the hip, knee nearly straight.
- Squeeze the glute for one count when the thigh is just behind the body.
- Return the leg forward under control and finish all reps before switching sides.
Watch for
- Low back arching to swing the leg higher.
- Hips rotating open toward the working side.
- Momentum instead of a slow return.
Breathing
Exhale as you kick back, inhale as you return.
Tip
Stop the leg where the glute stops it. A short squeeze beats a high kick driven by the lower back.
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