Cable Glute Kickback
A single-leg cable exercise using a low pulley and ankle cuff to isolate and build the glutes.
Equipment: Cable machine
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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Cable Glute Kickback is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 a cable machine for the Cable Glute Kickback?
There's no close equivalent in the database without a cable machine. The Frog Pump trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.
See the Frog PumpRelated exercises
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