# Cable Glute Kickback

A cable isolation exercise targeting the glutes through hip extension. Useful for lifters building glute size and improving single-leg hip control.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-individual-glute-kickbacks/video/male.mp4
- HTML: https://seto.fit/exercises/cable-glute-kickback/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 4/10

## How to do the Cable Glute Kickback

1. Attach an ankle strap to the low pulley and secure it around your working ankle.
2. Lean your torso forward, holding the machine for balance; bend your standing knee slightly.
3. Extend your strapped leg straight back, squeezing your glute at the end.
4. Slowly return to the starting position, then complete all reps on one side before switching legs.

### Full technique — 8 steps

1. Attach an ankle strap to the low pulley and fasten it around your working ankle.
2. Stand facing the machine, lean your torso forward, and hold the frame lightly for balance.
3. Set your feet hip width apart with a slight bend in the standing knee.
4. Tighten your stomach and keep your pelvis square to the machine.
5. Drive the strapped leg straight back by extending at the hip without leaning further forward.
6. Reach the end of your hip extension and squeeze the glute without twisting your hips.
7. Bring the leg back under control until the foot returns near the starting position.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Arching the lower back
- Turning the toes outward
- Swinging the leg with momentum
- Rotating the pelvis open
- Leaning torso to create range

## Form cues

- Keep hips facing forward
- Move from the hip
- Hold the frame lightly
- Finish with glute squeeze

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Donkey Kick](https://seto.fit/exercises/donkey-kick/) — 10% of bodyweight
- Easier: [Resistance Band Glute Kickback](https://seto.fit/exercises/resistance-band-glute-kickback/) — 15% of bodyweight
- **This exercise: Cable Glute Kickback — Beginner**

## Quick answers

### What muscles does the Cable Glute Kickback work?

Primary: Glutes 10/10. Also works: Hamstrings 4/10.

### When should I do the Cable Glute Kickback in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Glute Kickback?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Cable Glute Kickback?

Resistance Band Glute Kickback (15% of bodyweight), Donkey Kick (10% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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