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Glutes

Cable Glute Kickback

The Cable Glute Kickback is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 60%, hamstrings (biceps femoris) 12% and hamstrings (semitendinosus/-membranosus) 8%.

Also known as: cable kickback, glute kickback, standing cable glute kickback

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Cable Glute Kickback demonstration

How to do it

  1. Set a pulley to the lowest position and strap an ankle cuff around the ankle of your working leg.
  2. Face the machine, step back until the cable is taut and hold the frame with both hands.
  3. Hinge forward slightly at the hips and shift your weight onto the standing leg with a soft knee.
  4. Kick the working leg straight back, keeping the knee slightly bent, until the hip is fully extended.
  5. Squeeze the glute at the top, then return the leg forward under control without letting the weight rest.

Tips

  • Keep the torso still and move only at the hip.
  • Stop when the glute is fully squeezed: going higher just bends the lower back.

Common mistakes

  • Swinging the leg up by arching the lower back.
  • Turning the hip and toes outward at the top.
  • Letting the cable yank the leg forward.

Muscles worked by the Cable Glute Kickback

  • Gluteus maximus Primary60%
  • Hamstrings (biceps femoris) Secondary12%
  • Hamstrings (semitendinosus/-membranosus) Secondary8%
  • Gluteus medius Minor8%
  • Spinal erectors (lower back) Stabilizer5%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Cable Glute Kickback alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Cable Glute Kickback work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Cable Glute Kickback good for beginners?

Yes. The Cable Glute Kickback is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Glute Kickback?

For example the Glute Kickback Machine, Smith Machine Kickback and Standing Banded Kickback. They train mostly the same muscles, some with different equipment.

How do you make the Cable Glute Kickback harder?

Add weight or reps, or move on to the Kneeling Cable Glute Kickback and Weighted Donkey Kick.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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