Cable Glute Kickback

The cable kickback isolates the glute through hip extension against cable resistance. It provides constant tension throughout the range of motion.

Beginner 💪 Glutes Isolation Isolation Unilateral
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Cable Glute Kickback — start and finish positionsSTARTFINISH
Cable
Glutes Beginner Isolation One side at a time
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Attach an ankle strap to the low cable. Attach to one ankle.
  2. 2 Stand facing the machine and hold the frame for support.
  3. 3 Kick the attached leg backward, extending at the hip.
  4. 4 Return under control.

Form Cues

  • ✓ Squeeze the glute hard at the peak of extension.
  • ✓ Keep the torso relatively stable — minimal forward lean.

Common Mistakes

  • ✗ Using the lower back rather than the glute for extension.
  • ✗ Excessive forward lean.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Glute Kickback, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Glute Kickback? These alternatives target the same muscles:

Barbell Hip Thrust
Glutes · Intermediate
→
Glute Bridge
Glutes · Beginner
→
Glute Kickback Machine
Glutes · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Cable Glute Kickback should I do?▾
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Glute Kickback target?▾
Cable Glute Kickback primarily targets the Glutes. Secondary muscles include Hamstrings.
Is Cable Glute Kickback good for beginners?▾
Cable Glute Kickback is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Glute Kickback, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.