At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hip extension |
| Primary muscle | Glutes |
| Also works | Hamstrings, Glute Med |
The movement, step by step.
- Fasten an ankle cuff securely to the low pulley and face the machine while holding a stable support.
- Stand on the free leg with a soft knee bend and hinge the torso slightly forward.
- Move the cuffed leg backward from the hip, keeping the pelvis square and the knee angle nearly unchanged.
- Return slowly until the foot is near the starting position without letting the stack slam, then switch sides after the set.
Technique cues
- Keep the belt line level.
- Stop before the lower back starts to arch.
- Use the support to steady, not to swing.
Common mistakes
- Rotating the pelvis open to lift the leg higher.
- Using a heavy load and kicking with momentum.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Cable Kickbacks — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Glute Kickback, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.