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Glutes

Kneeling Cable Glute Kickback

The Kneeling 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 69%, gluteus medius 9% and hamstrings (biceps femoris) 6%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley to the lowest position, strap an ankle cuff on your working leg and place a mat in front of the machine.
  2. Get on all fours facing the machine with hands under shoulders and knees under hips.
  3. Brace your core so your back stays flat.
  4. Push the working foot back and up until the thigh is in line with your torso, knee slightly bent.
  5. Squeeze the glute at the top, then bring the knee back toward your chest under control.

Tips

  • Lead with the heel and keep the toes pointed down.
  • Keep your hips level and your gaze on the floor.

Common mistakes

  • Arching the lower back at the top.
  • Tipping the pelvis toward the working side.
  • Letting the stack drop between reps.

Muscles worked by the Kneeling Cable Glute Kickback

  • Gluteus maximus Primary69%
  • Gluteus medius Minor9%
  • Hamstrings (biceps femoris) Secondary6%
  • Spinal erectors (lower back) Stabilizer5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • 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.

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

Kneeling Cable Glute Kickback alternatives

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Frequently asked questions

What muscles does the Kneeling Cable Glute Kickback work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) assist.

Is the Kneeling Cable Glute Kickback good for beginners?

The Kneeling Cable Glute Kickback is rated intermediate. If you are new, learn the Donkey Kick first and build up from there.

What is a good alternative to the Kneeling Cable Glute Kickback?

For example the Donkey Kick, Quadruped Hip Extension and Cable Glute Kickback. They train mostly the same muscles, some with different equipment.

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

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