Lower body · Glutes

Cable glute kickback

How to do the cable or machine glute kickback: body position, support, range of motion, common mistakes and how to protect the standing ankle.

Technique video

The cable glute kickback means driving one leg back against the resistance of a cable attached to your ankle. It is an isolation exercise for the gluteus maximus: it needs no load on your back and lets you train each side separately.

Muscles worked

The gluteus maximus extends the hip by bringing the leg back. The hamstrings assist. The glute medius of the standing leg works to stabilize the pelvis.

How to do it

1. Attach an ankle strap to the low pulley and fasten it to the working leg.
2. Stand facing the machine, a few steps away, and brace with both hands on the frame. Lean forward slightly.
3. With your knee slightly bent, drive your leg back and a little up, pushing through your heel.
4. Squeeze your glute for a second at the end, without arching your back.
5. Return slowly without letting the weight rest.

Common mistakes

• Arching your lower back to lift the leg higher. The movement ends when your hip is extended.
• Rotating the hip outward.
• Using momentum and kicking fast.
• Letting go of the frame and losing balance.

Variations and progression

• Glute kickback machine: more stable.
• Quadruped with an ankle weight or band: a no-machine version.
• It works well for 12–20 reps per side as a complement to the hip thrust.

Precautions

It loads the hip and the ankle of the standing leg. If you have an ankle injury, brace firmly with both hands to take weight off, or swap it for the glute bridge or the abductor machine.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Machine hip thrust · Hip thrust
  • Hip
• Barbell hip thrust · Hip thrust
  • Hip
• Floor glute bridge · Hip thrust
  • Hip

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.