How to do the Cable Glute Kickback
- Attach an ankle strap to the low pulley and secure it around your working ankle.
- Lean your torso forward, holding the machine for balance; bend your standing knee slightly.
- Extend your strapped leg straight back, squeezing your glute at the end.
- Slowly return to the starting position, then complete all reps on one side before switching legs.
Full technique — 8 steps
- Attach an ankle strap to the low pulley and fasten it around your working ankle.
- Stand facing the machine, lean your torso forward, and hold the frame lightly for balance.
- Set your feet hip width apart with a slight bend in the standing knee.
- Tighten your stomach and keep your pelvis square to the machine.
- Drive the strapped leg straight back by extending at the hip without leaning further forward.
- Reach the end of your hip extension and squeeze the glute without twisting your hips.
- Bring the leg back under control until the foot returns near the starting position.
- 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
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
- Easier Resistance Band Glute Kickback
- This exercise Cable Glute Kickback
Too hard for now? Start with the Resistance Band Glute Kickback.
In ready-made workouts
- Glutes and hamstrings workout45 min · Gym
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).
