Cable Glute Kickback
The cable glute kickback is a cable machine exercise that isolates the gluteus maximus through hip hyperextension. The constant tension provided by the cable makes it highly effective for targeting the glutes throughout the entire range of motion.
How to do it
- Attach an ankle cuff to a low cable pulley and secure it around one ankle.
- Stand facing the cable machine, holding the frame lightly for balance.
- Keeping your core engaged and your leg straight, kick the cuffed leg back as far as comfortable.
- Squeeze your glute firmly at the peak of the movement.
- Slowly return your foot to the starting position and repeat for the desired repetitions before switching legs.
Form cues
- Keep your working leg straight without locking the knee.
- Engage your core to keep your lower back stable.
- Drive the movement from your glute rather than momentum.
- Pause briefly at the top to squeeze the muscle.
Breathing: Exhale as you press your leg back against the cable resistance, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back, which shifts the work away from the glutes and strains the spine.
- Using heavy momentum by swinging the leg, which reduces muscle activation.
- Bending the knee too much during the kickback, which turns the movement into a hamstring exercise.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per leg, rest 60 seconds
Lose weight
3 sets x 12-15 reps per leg, rest 45 seconds
Build muscle
3 sets x 8-12 reps per leg, rest 60-90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel strain in your lower back, ease off the weight and focus on keeping your core braced.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my lower back?
You are likely arching your spine as your leg moves back. Keep your core braced tight and limit your range of motion to only what your hips can handle.
How heavy should the cable weight be?
Start very light to master the movement and feel the muscle working. The cable provides constant tension, so you do not need heavy weight to get a strong stimulus.
Can I do this exercise without a cable machine?
Yes, you can use resistance bands anchored to a door or do bodyweight donkey kicks on the floor.