How to do a cable glute kickback

The cable kickback isolates one glute at a time with smooth, steady resistance. It is a finishing exercise: light weight, slow reps and a clear squeeze matter more than load.

Cable Glute Kickback: start position — Start

Cable Glute Kickback: finish position — Finish

Muscles worked

Main: Glutes. Helping: Hamstrings.

Set up

Ankle strap on the low pulley.
Face the machine, hold on and hinge slightly forward.

One rep, step by step

Kick your leg back and slightly up.
Squeeze your glute at the end.
Return slowly.
Switch legs after your set.

What to think about

Lead with the heel.
Hips stay square.

Common mistakes

Arching your back to kick higher.
Swinging the leg.

Breathing

Breathe out as you kick, breathe in as you return.

Make it easier or harder

Easier: Resistance Band Kickback. Harder: Glute Kickback Machine.

Sets and reps to start with

These are the starting numbers Glowra gives each level for the cable glute kickback. Pick a weight that makes the last two reps hard but still tidy.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

"Effort" is how hard the set feels: 7 means you could have done about three more reps, 9 means one more.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.