Stand and extend one leg backward against a low cable, emphasizing a firm glute contraction. Keep your torso stable while you move the working leg.
How to do the Standing Cable Glute Kickbacks#
- Secure a low-pulley ankle attachment to the working ankle and take a staggered stance facing the machine, holding the frame or handle for balance.
- Brace your core and keep your chest lifted with a slight forward lean from the hips.
- Drive the working heel straight back by extending at the hip until you feel the glute tighten, keeping the knee mostly aligned with the hip.
- Return the leg slowly to the start position without letting the hips rotate or the torso move.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)
Common mistakes#
- Using momentum or swinging the leg instead of controlled muscle tension.
- Arching the lower back to increase range of motion.
- Allowing the hips to rotate or drop during the kickback.
- Gripping the support too tightly and shifting weight off the supporting leg.
