Cable Glute Kickback tutorial
The cable glute kickback is a single-leg exercise for the gluteus maximus performed by attaching an ankle strap to a low pulley and driving the leg backward. The cable's constant tension keeps the glutes working throughout the range, helping build and shape them; it suits intermediate trainees with good pelvic control.
How to perform
- Attach an ankle strap to the low pulley and fasten it around one ankle.
- Stand facing the machine and hold the frame with both hands.
- Hinge slightly forward, brace your core and softly bend the standing knee.
- Drive the strapped leg back and slightly up with the knee nearly straight.
- Squeeze the glute for one second at the end of the movement.
- Return the leg slowly forward, then switch legs after finishing the reps.
Breathing: Exhale as you kick the leg back and inhale as you return it.
Key tips
- Keep your hips square and avoid rotating them.
- Only go as far back as you can without arching your lower back.
- Use a light load to build a strong mind-muscle connection with the glutes.
Common mistakes
- Arching the lower back to lift the leg higher
- Rotating the pelvis open toward the working leg
- Swinging the leg fast without control
Safety: People with low back pain should shorten the range of motion or substitute a floor donkey kick.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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