Movement overview

The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.

Step-by-step cues

1. Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
2. Stand facing the machine, holding onto the frame for support.
3. Shift your weight onto your non-working leg and slightly bend your knee.
4. With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
5. Squeeze your glutes at the top of the movement, ensuring your back remains straight.
6. Slowly return to the starting position without letting the weight stack touch.
7. Complete the desired number of repetitions before switching legs.

Technical tips

• Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
• Maintain a neutral spine throughout the exercise to avoid lower back strain.
• Keep your core engaged to stabilize your body during the movement.
• Avoid swinging your leg; control the motion to maximize muscle engagement.
• Start with a lighter weight to perfect your form before increasing resistance.
• Ensure that the movement comes from the hip joint, not from arching your back.