Cable Glute Kickback
A cable isolation movement that extends the hip against constant tension to target the glutes one side at a time.
Muscle activation
- Glutes75%
- Hamstrings20%
- Lower back5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Attach an ankle strap to a low pulley and fasten it to one ankle.
2. Mid-rep
Squeeze the glute at the end without arching the lower back.
3. End of the movement
Pause for a moment.
4. Common mistake
Arching the lower back to kick higher
Ways to do it
Glute bridge & thrust on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Attach an ankle strap to a low pulley and fasten it to one ankle.
- 2Face the stack, hold the frame, and hinge forward slightly.
- 3Stand on the free leg with a soft knee and brace your core.
Execution
- 1Kick the working leg back and slightly up, leading with the heel.
- 2Squeeze the glute at the end without arching the lower back.
- 3Pause for a moment.
- 4Return the leg forward under control.
Breathing
Breathe out as you kick back, breathe in as you return.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes
Secondary
Hamstrings, Lower back
Key form cues
- Lead with the heel
- Hips square
- Squeeze, don't swing
- Ribs down
Common mistakes
Arching the lower back to kick higher
Stop when the hip is fully extended; keep the abs braced.
Rotating the hip open
Keep both hips facing the stack and the toes pointing down.
Swinging with momentum
Use a lighter load and pause at the top.
Range of motion
From the working foot slightly in front of the standing foot to full hip extension behind you.
Variations
Easier
Quadruped bodyweight kickback
Harder
Kickback with 2 s top hold
At home
Banded donkey kickback
Machine / cable
Glute kickback machine