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Instructions
- Attach an ankle strap to the low pulley and secure it around your ankle.
- Stand facing the machine with your hands holding the frame for balance.
- Shift your weight onto the supporting leg.
- Extend the strapped leg backward in a controlled motion, keeping the knee slightly bent.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without resting the foot on the ground.
- Repeat for the desired number of repetitions, then switch legs.
Technical Tips
- Avoid arching your lower back during the extension.
- Keep the movement slow and controlled to maintain tension on the glutes.
- Focus on squeezing the glutes rather than using momentum.
- Keep your torso stable and avoid leaning excessively.
Breathing Tips
- Exhale as you extend your leg backward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if you have lower back pain or lumbar spine injuries.
- Consult a professional in case of hip joint limitations or gluteal tendon issues.
The Cable Glute Kickback is a popular isolation exercise designed to target the glute muscles, specifically the gluteus maximus. This movement utilizes a low pulley cable machine, allowing for constant resistance throughout the range of motion. By extending one leg backward against resistance, the exercise helps build strength, tone, and muscular definition in the buttocks. Ideal for both beginners and advanced lifters, the Cable Glute Kickback enhances lower body aesthetics, contributes to functional hip extension, and supports better posture and athletic performance. Its single-leg execution also aids in addressing muscle imbalances between sides and improving hip stability. It is frequently integrated into lower body and glute-focused training routines.
How do I do a cable glute kickback correctly?
To perform a cable glute kickback correctly, attach the ankle strap to a low pulley, face the machine, and extend your leg back while keeping your core engaged and the motion controlled to maximize glute activation.
What muscles does the cable glute kickback work?
The cable glute kickback primarily works the gluteus maximus, with secondary engagement of the gluteus medius, hip abductors, and hamstrings for stabilization and control.
Is the cable glute kickback effective for building glutes?
Yes, the cable glute kickback is effective for isolating and building the glutes due to its consistent resistance and ability to emphasize glute contraction at the peak of the movement.
Can beginners do cable glute kickbacks?
Yes, cable glute kickbacks are suitable for beginners as they are easy to learn and can be performed with adjustable resistance for gradual progression.