Cable glute kickback
Log this in the trackerAlso known as: Cable kickback
A single-leg cable movement that isolates the glutes through hip extension.
What it is
An isolation movement in which you drive one leg back against a low cable attached at the ankle, extending the hip while the torso stays still. It trains the glutes one side at a time with smooth, constant tension, and a peak contraction right where the hip finishes extending.
Muscles worked
Primary: Glutes. Secondary: Hamstrings, Core.
How to perform it
- Attach an ankle cuff to a low pulley, fasten it to one ankle, and face the machine holding the frame for support.
- Hinge slightly forward from the hips and brace your core, with a soft bend in the standing leg.
- Drive the cuffed leg back and slightly up with the knee fairly straight, squeezing the glute at the end of the movement.
- Return under control to the start, complete the reps, then swap the cuff to the other ankle.
Common form faults
- Arching the lower back to kick higher. Keep the ribs down and the core braced: the range comes from hip extension, and it ends where the glute stops moving the leg. Anything beyond that is the spine.
- Swinging the leg with momentum. Slow down and lighten the load; a controlled squeeze at the end of each rep trains the glute, a swing trains nothing.
- Standing bolt upright so the range shrinks. Hinge slightly forward from the hips at the start: it lengthens the glute at the bottom and gives the movement somewhere to go.
Programming
A glute accessory in higher reps per side, light enough to control fully: it works best as targeted extra volume after the heavy hip work, not instead of it. Start each set with the weaker side and match the stronger side to it.
Plan your training
Variations & substitutions
Frequently asked questions
- Do kickbacks actually build the glutes?
- As part of a programme, yes: they add direct, well-targeted volume with constant tension. But the heavy lifting for glute development comes from hip thrusts, squats and hinges; kickbacks are the finishing touch, not the foundation.
- Cable or machine kickback?
- Both work the same pattern. The cable with an ankle cuff is more widely available and lets you fine-tune the angle; a dedicated kickback machine adds stability and easier loading. Use whichever your gym has.