Legs
Cable Glute Kickback
A precise isolation movement for building stronger glutes and improving hip stability through controlled resistance.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.