Cable Glute Kickback
How to do it
Starting position
- Attach an ankle strap to the bottom of the cable machine.
- Stand facing the machine and lightly hold the handles.
- Position your strapped foot slightly behind the other foot.
- Lean your torso slightly forward and look at the floor.
Movement
- Push the cable attached to your ankle diagonally backward.
- Feel the contraction in your glutes with your leg extended.
- Slowly return your leg to the starting position.
Breathing
Exhale as you extend your leg back, and inhale as you return.
Trainer tips
- Lean your upper body forward slightly and hold it in place
- Kick your leg back using your glutes
- Squeeze for 1 second at the top
Cautions
- If you kick using momentum, it strains your hip joint, so control the movement.
- Overarching the lower back to lift the legs
- Kicking up with momentum
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–15 reps (one side at a time) |
15 similar exercises
Representative exercise: Cable Glute Kickback
- Side Lying Kickout
- Wall-Supported Back Leg Lift
- Bodyweight Standing Hip Extension
- Standing Glute Back Lift against Wall
- Band Standing Hip Extension
- Resistance Band Leg Kickback
- Resistance Band Standing Balance Glute Kickback
- Bench Hip Extension
- Bent-Leg Kick
- Lying Alternate Hip Extension
- Standing Alternate Glute Kickback
- Cable Kneeling Glute Kickback
- Band Bent Over Hip Extension
- Lying Alternating Slight Bent Back Leg Raise
- Standing Balance Stepback and Glute Kickback
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Standing Rear KickHarderAlternate Leg Raise from Reverse Plank PositionHarderStanding Side Leg RaiseSimilar exerciseResistance Band Glute Bridge AbductionSimilar exerciseHip Abduction MachineSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.