Cable Glute Kickback

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Transversus Abdominis
• Gluteus Medius

Equipment

• Cable Station

Technique

1. Attach an ankle strap to a low pulley and fasten it around one ankle.
2. Face the machine, hold it for support and hinge slightly forward.
3. Push the strapped leg back, extending the hip until the glute is fully squeezed.
4. Return the leg slowly; finish the set and switch sides.

Cues

• Move from the hip; the lower back stays still.
• Keep the standing knee soft and the hips square.

Common mistakes

• Arching the lower back to swing the leg higher.
• Rotating the hips open.
• Letting the cable snap the leg forward.

Alternatives

• Dumbbell Donkey Kick
• Cable Pull-Through
• Single-Leg Glute Bridge