Cable Glute Kickback

Isolates the glute with constant tension; a good volume accessory.

• Isolation
• Cable
• Beginner

How to do it

• Ankle strap on the low pulley
• Extend your hip backwards squeezing your glute
• Do not arch your lower back to go further
• A marked contraction, a controlled return

Sets, reps and tempo

Ranges: 12–20 per leg · 0–2 RIR

Tempo: Extend your hip for 1 s, squeeze at the top, return for 2 s under control

Common mistakes

• Arching your lower back instead of extending your hip
• Rotating your torso to reach further
• Swinging your leg with momentum

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Hip Thrust
• Back Extension (45° bench)