Cable Glute Kickback
Also known as: cable kickback, glute kickback, glute cable kickback, cable kickbacks, cable hip extension
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An ankle cuff on the low pulley loads hip extension one leg at a time, with tension that stays on through the whole arc instead of vanishing at the bottom the way a band kickback does. Keep the reps strict and moderate - ten to fifteen per leg - because swinging a heavier stack just shifts the work into the low back.
How to do the Cable Glute Kickback
- Attach a cable to a low pulley and stand facing away from the machine.
- Place the cable around your ankle and stand with your feet shoulder-width apart.
- Keep your core engaged and your back straight throughout the exercise.
- Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- Pause for a moment, then return to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat with the other leg.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Quads
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Glute Kickback work?
The Cable Glute Kickback primarily works the glutes. It also involves the hamstrings and quads, which assist the movement and stabilise the joints.
Is the Cable Glute Kickback good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Glute Kickback with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Glute Kickback?
If you cannot do the Cable Glute Kickback, try the Prone Swimmer Kicks, the Bench Hip Extension or the Cable Pull Through. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Glute Kickback, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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