Zirv Fitness
Strength exercise

Cable Glute Kickback

How to do it

  1. Attach an ankle cuff to a low pulley and secure it around one ankle, facing the machine and holding the frame with both arms straight for support.
  2. Brace your core and hinge your torso forward slightly, keeping your arms locked to stabilize your upper body through the triceps.
  3. Kick the working leg straight back and up in a controlled arc, squeezing the gluteus maximus at the top of the movement.
  4. Lower the leg back to the starting position without letting the foot touch down or the hips rotate open.
  5. Exhale as you kick back and inhale as you return, keeping the standing leg soft at the knee.
  6. Avoid arching the lower back to gain extra height; keep the range coming from the hip only.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Glutes exercises

Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Hip ThrustBarbell LungesBarbell Romanian Deadlift
Type
Strength
Equipment
Cable Machine
Primary muscles
Gluteus Maximus, Biceps Femoris
Measured in
Reps and weight