Muscles worked
What the cable glute kickback trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley low. Move the cable to the lowest notch and clip an ankle strap to it. Pick a light weight; this lift needs far less than you might expect.
- 02
Strap one ankle. Wrap the strap snugly around the ankle of your working leg, with the ring or carabiner on the front or inside of the ankle so it does not twist.
- 03
Face the machine. Stand facing the stack and step back one or two small steps, so the cable has some tension with your working foot just beside your standing foot.
- 04
Hold on and lean. Grip the frame or handles with both hands. Hinge forward slightly at the hips with a flat back, and keep a soft bend in your standing knee.
- 05
Brace. Tuck your ribs down toward your hips and tighten your stomach as if you were about to be poked. Hips stay square to the machine.
Step by step
How to do the cable glute kickback
- 01
Start under tension. Let the working foot hang just off the floor slightly in front of or beside the standing foot, with a small bend in the knee and the cable pulling it forward.
- 02
Kick back. Squeeze your glute and push your heel back and slightly up, keeping the small knee bend and the same torso angle.
- 03
Stop at full hip extension. Stop when your thigh is in line with your torso or slightly behind it. If your lower back starts to arch or your hips twist open, you have gone too far.
- 04
Pause. Hold the top for about one second and feel the glute of the working leg doing the work, not your lower back.
- 05
Return slowly. Let the leg come forward under control over two to three seconds, back to the start position, without letting the weight touch down.
- 06
Switch sides. Finish all reps on one leg, then move the strap to the other ankle and match the reps.
Cues to say in your head
- Ribs down, hips square
- Push the heel back
- Squeeze the glute
- Pause at the top
- Slow on the way back
Fix these first
Common mistakes
Arching the lower back to kick higher
Stop the kick when your thigh is in line with your torso or slightly behind it. Extra height past that comes from your spine, not your glute.
Swinging the leg with momentum
Lighten the weight, pause at the top and take two to three seconds to return. Each rep should start from a dead stop.
Hips rotating open
Keep both hip bones pointing at the machine. Kicking straight back rather than out to the side keeps the work on the glute.
Going too heavy
If you cannot pause at the top, the stack is too heavy. Drop it until every rep is smooth and you feel the glute working.
Standing too upright or too close
Lean forward slightly from the hips and step back from the stack so the cable pulls on the leg from the very start of each rep.
Stay safe
This is a low load isolation lift, so failing a rep just means letting the leg come back forward under control and stopping the set. Keep hold of the frame the whole time so you do not lose balance on one leg. Before taking the strap off, step toward the machine until the weight rests on the stack, so it does not slam down. Stop if you feel pinching or pain in your lower back or the front of the hip, and check your form with a lighter weight or ask a qualified coach or physical therapist if it keeps happening.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 65–75% 1RM | 1 to 1.5 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 60 sec |
| Technique | 2 to 3 | 12 to 15 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 20 reps, 45 to 60 sec rest. Light and steady. Good as a finisher or on a lighter lower body day.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Cable Glute Kickback questions
What muscles do cable glute kickbacks work?
Mainly the gluteus maximus, which drives the leg back. The hamstrings help, and your abs, obliques and lower back hold your torso and hips still.
Glute kickback machine or cable: which is better?
Both train the same hip extension. The machine gives a fixed path and a pad to lean on, so it is easier to set up; the cable lets you adjust your stance and angle, and works with any cable station.
Should my leg be straight or bent during a kickback?
Keep a small, fixed bend in the knee for the whole rep. The key is that the knee angle does not change, so the movement comes from the hip and not from kicking the lower leg.
How high should I kick back?
Only until your thigh is in line with your torso or slightly behind it. Kicking higher than that usually means your lower back is arching to finish the rep.
How many sets and reps of cable kickbacks should I do?
For most people, 3 to 4 sets of 10 to 15 reps per leg works well, taken close to failure with a pause at the top. Do them after your heavier lower body lifts.
Do I need an ankle strap for cable kickbacks?
An ankle strap is the standard and most comfortable way to attach the cable. Without one, the machine version or a bodyweight donkey kick are easier options.
Train in Protocol
Log your cable glute kickback by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.