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glutesbeginnerReviewed by Dr. Ananya Iyer, DPT

Cable Glute Kickback

Isolates the gluteus maximus through pure hip extension with continuous cable resistance.

Recommended Sets3 Sets
Rep Range12–15 per leg Reps
Rest Period45s Rest
Equipmentcable

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Cable Glute Kickback

Attach ankle cuff to low pulley and strap around ankle. Face machine, hinge slightly at hips while holding frame for support.

  • Primary Muscle: GLUTES
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 45 seconds between sets

Cable Glute Kickback Anatomy Activation

Primary motor unit recruitment for glutes with secondary synergist stabilizers.

Primary (glutes)
Anterior (Front View)
Anterior Muscle Recruitment: glutesFront anatomical silhouette highlighting glutes in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: glutesBack anatomical silhouette highlighting glutes in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Transverse Planes
Primary KinesiologyHip Extension & External Rotation
Biomechanical VectorPosterior-lateral hip drive to full lockout
Active Anatomy:Primary: glutes
Figure: Biomechanical muscle recruitment model for glutes. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Attach ankle cuff to low pulley and strap around ankle.

2

Face machine, hinge slightly at hips while holding frame for support.

3

Kick working leg directly back and up, squeezing glute at top.

4

Lower slowly without arching lower back.

Common Mistakes & Form Fixes

Arching lower back to swing leg higher.

Bending working knee excessively.

Biomechanical Safety & Injury Warning

Keep hips square to the cable stack.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Barbell Hip Thrustglutes
View Form
Bodyweight / Dumbbell Glute Bridgeglutes
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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