How high should I kick my leg back?

You should only kick back as far as your glutes can move the weight without your lower back arching. For most people, this is just past the vertical line of the body.

Should I keep my leg straight or bent?

A slight bend in the knee is recommended to prevent joint strain, but the movement should occur entirely at the hip joint.

Is this better than squats for glute growth?

This exercise is an isolation movement that complements compound lifts like squats. It allows you to target the glutes specifically without being limited by fatigue in other muscle groups.

Extensión de Glúteo en Polea: Effective Form Guide

Learn the correct technique for cable glute kickbacks to isolate and strengthen your glutes with our step-by-step coach's guide.

How to Perform

Secure an ankle strap to the low pulley of a cable machine and attach it to your working leg.
Face the machine and take a small step back, holding the vertical support bars to stabilize your upper body.
Hinge slightly forward at the hips while keeping your spine neutral and your core engaged.
Drive your heel straight back and slightly upward by contracting your glute until your hip is fully extended.
Pause for a second at the top of the movement to maximize muscle tension.
Slowly lower your leg back to the starting position under control without letting the weight stack touch.
Complete the desired number of repetitions before switching the ankle strap to the other leg.

Common Mistakes

Arching the lower back excessively at the top of the movement.
Using momentum or swinging the leg instead of using controlled muscle contraction.
Leaning too far forward and losing tension in the glutes.
Rotating the hips outward rather than keeping them squared toward the machine.

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Adductor Magnus
Lower Back

Related Guides

Glutes · Legs