Glutes / Beginner / Isolation (single joint)

Cable Glute Kickback

A standing one-leg cable kickback that trains hip extension with the glutes.

At a glance

Primary

Glutes

Secondary

Hamstrings, Lower back (erectors)

Equipment

Cable station

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint), One side at a time

How to do it

1. Attach an ankle cuff to a low pulley and to one ankle.
2. Face the machine and hold it for support, knees slightly bent and abs braced.
3. Kick the cuffed leg back and up by squeezing the glute.
4. Return slowly to the start and switch legs after the set.

Tips

• Do not arch the lower back to lift the leg higher.
• Keep the hips square.

Common mistakes

• ✗ Arching the lower back to lift the leg higher.

  Why it hurts: Range comes from the spine, not the hip, compressing the lower back.

  ✓ Instead: Brace the core and stop when the hip is straight; the leg does not need to go high.

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