Glute Kickback (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach an ankle strap to the low pulley of a cable machine.
   • Adjust the weight on the machine to a manageable level.
2. Step 2Position Your Body
   • Stand facing the cable machine and secure the ankle strap around your ankle.
   • Bend slightly at the waist and place your hands on the machine for support.
3. Step 3Engage Your Core
   • Keep your core tight and maintain a neutral spine throughout the exercise.
   • Ensure your shoulders are relaxed and not hunched.
4. Step 4Perform the Kickback
   • Lift your leg straight back behind you, keeping your knee slightly bent.
   • Focus on squeezing your glutes at the top of the movement.
5. Step 5Lower the Leg
   • Slowly lower your leg back to the starting position without letting the weight stack touch.
   • Control the movement to maintain tension in your glutes.
6. Step 6Repeat
   • Perform the desired number of repetitions on one leg before switching to the other.
   • Maintain good form and control throughout each rep.
7. Step 7Finish the Exercise
   • After completing your sets, carefully remove the ankle strap.
   • Ensure you stand upright and take a moment to stretch your glutes.