glutes · Cable · Beginner
Cable Glute Kickback
The cable glute kickback keeps constant tension on the glute through the whole rep, which is exactly what a bodyweight kickback cannot do. It is a finisher, not a strength lift, so keep the weight light enough to control.
Why it's in a glute program: Constant-tension isolation for the upper glute.
How to do the cable glute kickback
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
Form cues
- Slight forward lean with the hands on the frame.
- Kick back and slightly up; stop before the lower back arches.
- Pause at the top of every rep.
Muscles worked
Primary: glutes. Movement pattern: hip extension. Equipment: cable.
Programs that use the cable glute kickback
In Glute Max this exercise appears in 10 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Kickstart — 2 Day, Glute Power Forge — 4 Day. Every program shows the animated form guide above on the workout screen.
