← Cable Glute Kickback
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Cable Glute Kickback

Gluteus Minimus · secondary: Hamstrings
Glutes beginner Home / Gym cable / bands
Sets × Reps
3 × 12-15 each leg
Rest
45s
Est. Calories
~4.5/min
Muscle Group
Glutes
Starting Position

Soft knees, hips pushed back, spine neutral, weight close to the body.

Step-by-Step Instructions

1. Attach an ankle cuff/band, hinge slightly forward holding support.

2. Kick your leg back and up, squeezing the glute.

3. Return under control without arching the lower back.

Breathing

Inhale as you hinge back, exhale as you drive the hips forward to stand.

Common Mistakes

Rounding the lower back and turning the hinge into a squat.

Safety Tips

Keep the bar/weight close to the shins and stop if the lower back rounds.

Variations

Beginner: Use a light band.

Intermediate: As described.

Advanced: Add a pause at full extension.

Equipment Not Available? Try Instead
Hip Thrust
Gluteus Maximus
→
Glute Bridge
Gluteus Maximus
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.