Should I keep my leg straight or slightly bent?

Keep a slight bend in your knee to avoid joint strain and to ensure the glutes, rather than the hamstrings, perform the majority of the work.

How high should I kick my leg back?

Only kick back as far as your glutes can contract without causing your lower back to arch. For most people, this is just past the line of the standing leg.

Is this better than a squat for glute growth?

This exercise is an isolation movement that targets the glutes specifically. While squats are better for overall leg strength, kickbacks allow you to focus on the gluteus maximus without as much fatigue in the quads.

Cable Glute Kickback Form Guide | Master the Movement

Learn how to perform the cable glute kickback with proper technique to isolate the glutes, improve hip stability, and avoid lower back pain.

How to Perform

Lower the cable pulley to the bottom setting and attach an ankle strap to your working leg.
Face the cable machine and stand far enough back to create tension on the cable while holding the frame for support.
Lean your torso forward slightly while keeping your spine neutral and your core engaged.
Drive your heel back and upward in a controlled arc until your hip is fully extended.
Squeeze your glutes at the peak of the movement without arching your lower back.
Slowly lower your leg back to the starting position under constant tension.
Complete the set on one side before switching the ankle strap to the other leg.

Common Mistakes

Arching the lower back to gain more range of motion
Using momentum or swinging the leg too quickly
Turning the foot outward instead of keeping the toe pointed down
Leaning too far forward and losing core tension

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Core
Adductors

Related Guides

Glutes · Legs