Smart Workout Diary

Cable Glute Kickback

The cable glute kickback is a unilateral hip-extension exercise performed by driving one leg backward against a low cable. It primarily trains the gluteus maximus, with the hamstrings assisting the movement. It supports glute-focused lower-body strength and controlled hip-extension mechanics.

Demonstration

Demonstration: Cable Glute Kickback

Instructions

  1. Set a cable pulley to its lowest position and attach an ankle cuff.
  2. Secure the cuff around one ankle, face the machine, and hold the frame or a stable handle for support.
  3. Stand tall with a slight bend in the supporting knee and brace your torso.
  4. Keeping the working leg controlled, extend the hip to drive the leg backward without rotating your pelvis.
  5. Pause briefly at a comfortable end range, then return the leg slowly until the cable remains under control.
  6. Complete the repetitions on one side before changing the cuff to the other ankle.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Cable Machine, Cable Ankle Cuff
Difficulty
Beginner

Technique tips

  1. Use a load that lets you move the leg without swinging your torso or leaning heavily forward.
  2. Keep the movement at the hip; avoid arching your lower back to create extra range.
  3. Move smoothly in both directions and do not let the weight stack pull you back abruptly.
  4. Keep your hips square to the machine rather than opening the working hip outward.
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