Glutes · Cable machine

Cable Kneeling Glute Kickback

The cable kneeling glute kickback is an isolation exercise designed to target the gluteus maximus through constant cable resistance. It suits lifters of all experience levels and fits best toward the end of a lower-body workout as an accessory or burnout movement.

Muscles: Glutes
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Kneel on all fours facing away from a cable machine with an ankle strap attached to one ankle.
Position yourself so there's tension in the cable.
Keeping your knee bent at 90 degrees, push your foot up and back towards the ceiling by contracting your glute.
Squeeze at the top.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Arching your lower back at the top shifts tension away from the glutes and strains the lumbar spine.
Using momentum instead of controlled glute contraction reduces muscle tension and can irritate the hip joint.
Tilting your pelvis and shifting weight onto the supporting hip compromises the angle of pull and glute activation.

Tips

Keep your core braced throughout the movement to maintain a neutral spine.
Pause for a full second at the top of each rep to maximize the peak contraction.
Place a folded mat under your supporting knee to prevent discomfort on hard gym floors.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps per leg with moderate weight, resting 60 to 90 seconds between sides.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is this exercise safe for your lower back?

Yes, provided you keep your core tight and avoid hyperextending your spine; stop immediately and see a specialist if you experience sharp pain.

What can replace this exercise if no cable machine is available?

You can perform quadruped kickbacks using a heavy resistance band looped around your feet or do single-leg bodyweight glute bridges.

Similar exercises

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