Exercise guide · Legs & Glutes

Cable Glute Kickback

Cable glute kickbacks isolate your glutes by extending one leg straight back against resistance from a low pulley. An ankle strap keeps tension on your hip extensors with less spinal load than heavy barbell work.

Targets: Glutes
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Glute Kickback

Attach an ankle strap to a low cable pulley and select a light to moderate weight.
Face the weight stack. Secure the strap around your working ankle and step back until you feel light tension.
Hold the machine frame or a stable post with both hands for balance. Keep a soft bend in the knee on your standing leg and a slight hip hinge.
Keeping your torso still, extend your working leg straight back until you feel your glute squeeze—not higher than hip level.
Pause briefly at the top, then return your foot under control to the start.
Complete all reps on one side, then switch legs and repeat.

Form cues

Send your leg straight back, not flaring out to the side
Squeeze your glute at the top; avoid arching your lower back
Keep your hips square—don't rotate open
A small, controlled range beats swinging the leg

Common mistakes

Arching your lower back to lift your leg higher
Swinging momentum from your hip or upper body
Using a cable weight so heavy you shorten the kickback arc
Pointing your toe down hard so you feel it only in your hamstring

Muscles worked

Primary

Glutes

Secondary

None significant

Safety: Start light and master your balance before adding weight. Stop if you feel sharp lower-back pain.

Alternatives

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