Glute kickback: how to do it, muscles worked and variations
Single-leg hip extension on a cable or machine.
- Main muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Cable, Stair climber
- Variations
- 2
All 2 variations
Cable glute kickback
Single-leg hip extension with an ankle cuff.
Form. Keep the pelvis stable and bring the heel back with control.
Common mistake. Arching the lower back to gain range.
Stair climber glute kickback
Climbing on a stair climber adding a backward hip extension on every step, to emphasize the glute during cardio.
Form. Hold the handles lightly, climb each step and extend the back leg up and behind before placing it on the next one; keep a slow, controlled rhythm.
Common mistake. Hanging on the handles, arching the lower back when kicking, going too fast, or rotating the hip.
