Legs · Isolation
Cable Glute Kickback
The cable glute kickback is a standing glute isolation exercise where you attach an ankle strap to a low cable and drive one leg straight back behind you. It trains the gluteus maximus through hip extension, with the cable keeping tension on the muscle throughout. Because you stand on one leg, it also challenges balance and hip stability.
Also known as: Cable kickback, Standing cable kickback, Cable butt kickback, Cable hip extension
- Muscle group
- Legs
- Movement pattern
- Isolation
- Type
- Isolation
- Equipment
- Cable machine, Ankle strap
- Difficulty
- Beginner
What muscles does the cable glute kickback work?
Primary movers
- Gluteus maximus
Assisting muscles
- Hamstrings
- Gluteus medius
- Core
The kickback isolates hip extension, the main job of the gluteus maximus. The cable resists the leg as it moves back, keeping tension on the glutes from start to finish.
A slight forward lean from the hips lets the working hip start in flexion, which gives the glutes a longer range to work through. Standing fully upright shortens the range and makes it easier to arch the back.
The standing leg works too. The gluteus medius on the planted side keeps the pelvis level while you kick, so the exercise trains hip stability as well as the glutes of the moving leg.
The hamstrings assist hip extension. Keeping a slight bend in the knee reduces their role and keeps the focus on the glutes.
How to do the cable glute kickback
Setup
- 1
Attach an ankle strap to a low cable pulley and fasten it around one ankle.
- 2
Face the machine and hold the frame for support.
- 3
Step back so there is tension on the cable at the start.
- 4
Hinge forward slightly at the hips, brace your abs and soften the standing knee.
Execution
- 1
Drive the strapped leg back behind you, leading with the heel.
- 2
Extend the hip until you feel a strong glute contraction, without arching the lower back.
- 3
Pause for a second at the top.
- 4
Let the leg return slowly in front of you, keeping tension on the cable.
- 5
Keep your hips square throughout. The pelvis should not rotate open.
- 6
Complete all reps on one side, then switch.
Common cable glute kickback mistakes
Arching the back to finish the rep
Kicking the leg too high so the lower back arches, which shifts the work away from the glutes.
The fix: Stop when the hip is extended. Brace your abs and keep your torso still.
Rotating the hips open
Turning the working hip outward to lift the leg higher, which brings other muscles into the movement.
The fix: Keep both hips facing the machine. Think about kicking straight back.
Swinging the leg
Using momentum to swing the leg, which reduces glute tension.
The fix: Control the leg in both directions, pausing at the top.
Standing too upright
Standing fully upright, which shortens the range and makes it easier to compensate with the back.
The fix: Lean forward slightly from the hips so the glute can work from a stretched position.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Glute hypertrophy | 3 | 12–15 per side | Light to moderate, 1–2 RIR | 45–60 s |
| Glute activation | 2 | 12–15 per side | Light | 30–45 s |
| Finisher | 2 | 15–20 per side | Light, 1 s pause | 45 s |
Cable kickbacks work well after heavier glute and leg lifts, or as a warm-up to wake the glutes up before squats and hip thrusts. Light to moderate loads with a strong squeeze beat heavy, swinging reps. Two to three sets of 12 to 15 per leg is plenty.
Running the cable glute kickback in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Glute Kickback variations and alternatives
Glute Kickback Machine
EasierA supported machine version that removes the balance demand and is easier to load heavily.
Cable Pull-Through
AlternativeA two-leg cable hinge that trains the glutes with heavier loads.
Quadruped Kickback
EasierOn hands and knees with bodyweight or a band, a simple way to learn the movement.
Cable Hip Abduction
AlternativeUses the same ankle strap setup to train the side glutes instead.
Frequently asked questions
What muscles do cable kickbacks work?
Mainly the gluteus maximus, with the hamstrings assisting. The glute medius on the standing leg works to keep the pelvis level, so the exercise trains both sides.
Do cable kickbacks grow the glutes?
Yes, when combined with compound glute exercises. Kickbacks add targeted glute volume, but heavy movements like hip thrusts, squats and deadlifts should remain the foundation.
Should my leg be straight or bent?
Either works. A slight bend in the knee reduces hamstring involvement and keeps the focus on the glutes. A straighter leg increases the lever and the hamstring contribution.
Why don't I feel cable kickbacks in my glutes?
You may be arching your back or swinging the leg. Lean forward slightly, brace your abs, lower the weight and pause at the top of each rep.
Can I do cable kickbacks without an ankle strap?
You can loop a single handle around your foot, but it is less secure and harder to control. An ankle strap is cheap and makes the exercise far more comfortable.
Hercules tracks every cable glute kickback you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play