Cable glute kickback
Also called glute kickback, glute kickbacks, cable kickback, cable standing hip extension.
What is a cable glute kickback?
A cable glute kickback is a standing hip-extension exercise performed with an ankle cuff on a low pulley. You move one thigh backward while keeping the pelvis and torso still, then return under control. It mainly trains the gluteus maximus, with the hamstrings assisting.
How do you perform a cable glute kickback?
Set up
- Attach an ankle cuff to a low pulley, fasten it to one ankle, and face the cable stack while holding the frame for balance.
- Step back until the cable is taut, soften the supporting knee, and keep the pelvis facing forward.
Execution
- Move the working thigh backward without changing its soft knee angle or swinging the torso.
- Stop before the pelvis turns or the lower back arches, then return the leg slowly to the start.
- Complete the set on one side, then switch the cuff and repeat.
Common mistakes
Swinging the leg
Reduce the load until the thigh can move backward without a fast torso-driven start.
Arching to chase height
The rep ends when the hip reaches its controlled extension; leaning back only makes the foot travel farther.
Turning the rep into a knee curl
Choose a soft knee angle and keep it nearly unchanged while the movement comes from the hip.
Where it fits in a session
After compound lower-body work or alongside other hip accessories.
Use a load that lets the pelvis remain still. Add repetitions or a small amount of cable load only while the same range stays controlled.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The gluteus maximus extends the hip, assisted by the hamstrings. This page covers a standing cable version with the working knee kept nearly straight.
Variations
- Glute kickback machine — Uses a dedicated pad or lever and requires its own machine setup while keeping the same hip-extension action.
- Resistance-band kickback — Anchors a band low and uses the same standing single-leg movement.
- Quadruped glute kickback — Starts on hands and knees and is a different bodyweight setup.
Frequently asked questions
How high should I kick the leg?
Only as far as the thigh can travel backward without the pelvis turning or the lower back arching. More foot height is not automatically more hip extension.
Should the working knee be locked?
No. Keep it softly bent and hold roughly the same angle throughout the rep rather than repeatedly bending and straightening it.
Is a cable kickback the same as a kickback machine?
They train the same hip-extension action, but the setup and support differ. This guide covers the standing ankle-cuff cable version shown in the animation.