How to Do Cable Glute Kickback
Start and end of one clean rep of Cable Glute Kickback.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment | Cable |
| Category | Strength |
How to perform Cable Glute Kickback
- Attach an ankle strap to a low pulley and secure it to one ankle.
- Face the machine and hold on for balance.
- Kick the working leg straight back, squeezing the glute.
- Return under control without letting the weight rest.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Cable Glute Kickback work?
Cable Glute Kickback mainly works the glutes, with the hamstrings helping as secondary movers.
What equipment do I need for Cable Glute Kickback?
Cable Glute Kickback needs a cable station with the right handle attachment.
How many sets and reps should I do for Cable Glute Kickback?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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