Cable glute kickback: how to do it, muscles worked and variations
Unilateral hip extension with a low cable.
- Main muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings
- Equipment
- Cable
- Variations
- 2
All 2 variations
Cable ankle-cuff glute kickback
Hip extension with an ankle cuff that lets you load the gluteus maximus with continuous tension.
Form. Hold the frame, fix the pelvis and bring the leg back without arching the lower back.
Common mistake. Opening the hip, swaying the trunk, or using the lower back to gain range.
Quadruped cable glute kickback
Glute kickback on all fours with a low cable attached at the ankle, which keeps continuous tension on the gluteus maximus.
Form. On all fours facing the low cable with the ankle cuff on, extend the hip bringing your foot back and up without arching your back; return slowly.
Common mistake. Arching the lower back, rotating the pelvis, using too much weight, or letting the cable pull the leg.
