VARIATIONS
Cable Glute Kickback
Ankle strap on low cable pushes leg straight back
This exercise isolates the glutes to build hip extension strength and posterior chain power. It also engages the quadriceps, adductors, and calves for stability.
HOW TO DO IT
- Attach an ankle strap to a low cable pulley.
- Secure the strap around one ankle and face the machine.
- Hold the frame for support and keep your torso upright.
- Push your working leg straight back until fully extended.
- Squeeze your glute hard at the top of the movement.
- Control the weight as you return your leg to the start.
COMMON MISTAKES
- Swinging the leg using momentum instead of muscle.
- Rotating the hips open during the kickback motion.
- Bending the working knee rather than pushing from the hip.
- Leaning too far forward over the support handles.
TIPS
- Keep your hips square to the floor throughout the set.
- Drive through the heel to maximize glute activation.
- Avoid arching your lower back to get extra height.
DETAILS
- Muscles
- Glutes
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Glute kickback
- Handle
- Ankle strap
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
- Body support
- Against a wall
- Facing
- Facing the anchor
- Pulley height
- Low
SIMILAR EXERCISES
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Ratings
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