Cable Glute Kickback: How-to, Tips & More
The Cable Glute Kickback is a beginner isolation exercise for your glutes. You do it with cable machine and ankle strap, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Cable Glute Kickback
- Attach an ankle strap to a low pulley and face the machine.
- Hold the frame and kick the strapped leg straight back.
- Squeeze your glute at the end.
- Return slowly, then switch sides after the set.
Cable Glute Kickback tips
- Lean forward slightly and keep your back flat.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Ankle strap
Type
Isolation
Cable Glute Kickback alternatives
Resistance Band Glute Kickback
Glutes
Resistance Band Standing Hip Abduction
Glutes
Single Leg Glute Bridge
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Cable Glute Kickback work?
The Cable Glute Kickback mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Glute Kickback good for beginners?
Yes. The Cable Glute Kickback is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Glute Kickback?
You need cable machine and ankle strap.
Add Cable Glute Kickback to your program
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