Cable Glute Kickback
Kicking your leg back against a cable: glute isolation with constant tension.
Also known as: glute kickback, cable kickback
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Isolation
How to do it
- Attach an ankle strap to the low pulley and fasten it around your ankle.
- Hold the machine and lean your torso slightly forward.
- Kick your leg back with your knee nearly straight, squeezing your glute.
- Return slowly without letting the stack touch down.
Form cues
- Your hips don't rotate; only your leg moves.
- Don't arch your back at the end.
- Light weight, pause at the top.
Common mistakes
- Arching your lower back to kick higher: your glutes stop working.
- Swinging your leg: control every rep.
- Rotating your hip out: keep it facing forward.
Sets and reps
3 sets of 12-20 reps per leg with 60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from cable glute kickbacks.
Bodyweight glute kickback
On all fours on the floor: perfect at home.
How to do it
- Begin on all fours with hands under shoulders and knees under hips.
- Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.
- Squeeze the glute at the top of the movement.
- Lower the leg back to the starting position with control.
- Complete all reps, then switch sides.
- Primary
- Glutes
- Secondary
- Lower Back, Glute Medius, Hamstrings
Glute kickback hold
Hold your leg up for a few seconds.
How to do it
- Start on all fours with the hands under the shoulders and the knees under the hips.
- Brace the trunk and keep the pelvis level; do not let the working side rotate upwards.
- Extend one leg back and up until the thigh is in line with the torso.
- Hold that position for the prescribed time, keeping the neck long and the lower back flat.
- Lower the leg under control and repeat on the other side.
- Primary
- Glutes
- Secondary
- Lower Back, Glute Medius, Hamstrings
Banded fire hydrant
Lift your knee out to the side: more glute medius.
How to do it
- Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.
- Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.
- Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.
- Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.
- Complete all repetitions on one side before switching to the other side.
- Primary
- Glute Medius
- Secondary
- Glutes
Pilates kneeling side kick
Kneeling, lift and swing your leg out to the side.
How to do it
- Kneel on one knee and place the same-side hand on the floor, the other hand behind the head.
- Extend the top leg out to the side at hip height with the foot flexed.
- Keep the trunk perfectly still and swing the leg forward as far as the pelvis stays square.
- Swing the leg back behind the line of the body without arching the lower back.
- Primary
- Glute Medius, Obliques
- Secondary
- Glutes, Hip Flexors
FAQ
Do cable kickbacks work the glutes?
Yes, as isolation. For growth they work best alongside heavy lifts like hip thrusts or squats.
Straight or bent knee?
Nearly straight for more glute max; bent reduces hamstring help.
Can I do it without a cable?
Yes, with a band around your ankles or on all fours with an ankle weight.
What muscles do cable glute kickbacks work?
They mainly work the glutes, with help from the hamstrings.
Add cable glute kickbacks to your next workout
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