Cable glute kickback
Primary muscles: Glutes. Assisting muscles: Hamstrings.
How to do it
- Attach an ankle cuff to the low pulley and secure it around your ankle.
- Stand facing the machine, about 60 cm away, holding the frame for balance.
- With your knees slightly bent and your abs braced, push your leg back and up, squeezing your glute, as you exhale.
- Hold the contraction for one second at the top.
- Return under control, resisting the pull of the cable, back to the starting position.
- Repeat, then switch legs.
Key to the execution: The movement is small and controlled — the focus is on the glute contraction, not on range of motion.
Common mistakes
- You arch your lower back to lift your leg higher.
- You swing your leg fast, without control, instead of feeling the glute contract.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.