How to do it
- Attach an ankle strap to a low pulley and face the machine, holding it for support.
- Drive the working leg back and up, keeping the knee mostly straight.
- Return slowly without letting the stack rest.
Cues that matter
- Keep the hips square — do not rotate open to gain range.
- Squeeze for a beat at full extension.
Common mistakes
- Arching the lower back to swing the leg higher.
- Using the momentum of the whole body.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Glute Kickback in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the cable is taken, or a gym that does not have one.