legsglutes

Cable Glute Kickback

A single-leg cable exercise using a low pulley and ankle cuff to isolate and build the glutes.

How to do it

1Attach an ankle cuff to a low cable pulley and secure it around one ankle, then face the machine and step back to create tension.
2Hinge forward slightly at the hips, soften the knee of your standing leg, and brace against the machine for support.
3Keeping a slight bend in your working knee, kick your leg back and up in a controlled arc, squeezing your glute hard at the top.
4Pause briefly at full extension, then return your leg to the starting position with control.

Common mistakes

Using momentum or swinging the leg instead of driving the movement from the glute.
Letting the standing leg's knee lock out or the hips rotate open during the kick.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	2-3	8-12	60-90 sec
Build muscle	2-3	10-15	45-60 sec
General fitness	2-3	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Cable Glute Kickback safe for beginners?

Yes. The Cable Glute Kickback is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.

What muscles does the Cable Glute Kickback work?

The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.

What can I substitute if I don't have cable-machine for the Cable Glute Kickback?

The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.

See the Kettlebell Swing

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