How to do the Cable Glute Kickback
Primary: Glutes · also works Hamstrings, Core. Also called: cable glute kickback, glute kickback.
Step by step
- 1
Attach an ankle strap to a low cable pulley and strap it around one ankle.
- 2
Face the machine, hold the frame for support, and hinge forward slightly.
- 3
Keeping your leg mostly straight, drive your heel back and up by squeezing the glute.
- 4
Pause briefly at the top without arching your lower back.
- 5
Return under control and finish all reps before switching legs.
Coaching cues
- Squeeze the glute, not the lower back
- Keep the hips square
- Control the return
Common mistakes
- Arching the back to kick higher
- Swinging the leg with momentum
- Rotating the hip outward
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Cable Glute Kickback alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Glute Kickback work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Cable Glute Kickback should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Glute Kickback?
Same movement pattern, different equipment: Donkey Kick, Single-Leg Glute Bridge, Hip Thrust, Banded Lateral Walk, Cable Abduction, Cable Kick Backs.
Is the Cable Glute Kickback good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.