- Gluteus maximus
- Cable
- Beginner
Cable glute kickback
The cable glute kickback works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Steady torso, no swinging
- Tip 2Push your heel back
- Tip 3Come back slowly
Where you should feel it
In the glute of the leg that kicks back. Your hamstring helps a little. If you feel it more in your lower back, shorten the range.
- Main muscles
- Gluteus maximus
- Also working
- Biceps femoris, semitendinosus and semimembranosus, and gluteus medius
How to do it
Attach an ankle strap to the low cable and to your ankle, face the machine and hold the frame with both hands.
Lean your torso slightly forward, keep a soft bend in your standing knee and brace your core.
Kick your leg back and slightly up, knee slightly bent, until you feel your glute squeeze.
Return slowly until your foot passes next to your standing foot. Finish all reps, then switch legs.
Common mistakes
Mistake
Arching your lower back to get your leg higher.
How to fix it
Stop when your hips start to rotate or your lower back starts to arch. The useful range is shorter than it looks.
Mistake
Using momentum.
How to fix it
Pause briefly at the end and take 2 seconds to return. If you need to swing, the weight is too heavy.
Mistake
Turning your hips and foot out.
How to fix it
Keep your hips square to the machine and your toes pointing down.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 10 to 15 per side | 3 | 30 to 60 s |
| Muscle and definition | 2 to 4 | 12 to 20 per side | 1 to 2 | 30 to 60 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Glute kickback machine
Chest supported while your leg pushes the lever. More stable than the cable.
Quadruped with ankle weight
On all fours on a mat with an ankle weight.
Resistance band
A band anchored low and looped around your ankle. Good for home.
At home or with more support
At home: quadruped kickback at home
On all fours on a rug, with or without an ankle weight, pushing your heel toward the ceiling.
Prefer more stability? Chest-supported machine
The chest pad takes balance out of the equation and leaves the work to your glutes.
Taken? Swap it for one of these
They work the same main muscle.
Glute kickback machine
Gluteus maximus · Machine
BeginnerQuadruped glute kickback
Gluteus maximus · Ankle weight
BeginnerStanding banded kickback
Gluteus maximus · Resistance band
BeginnerSingle-leg hip thrust
Gluteus maximus · Bodyweight
Intermediate
Keep exploring
Gluteus maximus
56 exercises
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.
Muscles worked
Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026