Cable Glute Kickbacks: Benefits and How to Do It Correctly

If you’re looking for an exercise that will isolate your glutes the glute cable kickback is one of the tops. It’s a basic exercise that is based on a hip extension that is an exercise-driven by the gluteal muscles.

The article below will help you’re going to be taught all you should be aware of cable glute kickbacks and bodyweight glute kickbacks along with other exercises that are beneficial in strengthening your glutes…

What Is Cable Glute Kickback?

A glute kickback is a workout that isolates the glute muscles as well as targets the muscles of the lower part of your body. Kickbacks to the glute can be performed using bodyweights, bands or machines, and, of course, the cable machine. In this case, we’ll focus on the crossover cable machine.

The Cable to the glute is among the best glute exercises you can do to build and strengthen your gluteus maximus. It helps isolate and focus the force on the muscles, which is better than squats. Thus, improving your pelvis’s stability makes this exercise among the top exercises. It’s also very easy to do.

One of the advantages of a Cable Machine is it can easily alter the resistance. There are a variety of variations you can choose from.

If you’re performing kickbacks, there are a myriad of methods and options for cable glute kickback alternatives that will allow you to increase the strength of your lower back.

If you’re looking to build strength, increase muscles, athletic performance, or simply want to get a better view of the cable glute, kickbacks are the perfect exercise for all. And the best thing is that it does not require much weight. All you have to concentrate on is proper form, execution, and your full range of movements to get the most out of this workout.

The exercise focuses on your gluteus maxima and the hamstrings. It also targets gluteal medius as well as the minimum.

Your core muscles also get engaged to stabilize and ensure the body’s balance throughout your movement.

Is Cable Glute Kickbacks Effective?

Cable Glute Kickbacks Instructions

If you’re asking this question the exercise is useful and can help improve the form of the glutes (buttocks) and legs. It’s especially beneficial for the hamstrings and those who have both lower legs both.

The workout helps to make a round and jiggly butt, as mostly targeted at the point where the hamstrings touch the buttocks. It can also help build the posterior muscles, which results in better function and overall performance for the lower part of the body.

If you take a look at the athletic performance of athletes, a higher leap, or higher one can be a sign of the strength of the butt.

Cable Glute Kickbacks: Working Muscles

Cable Glute Kickbacks Benefits

Primary Muscle Group:

The cable glute kickbacks principally targets the gluteal muscles, the gluteus medius, gluteus maximus, and minimus. The glutes are among the strongest and strongest muscles of the human body.

The cable glute kickbacks can assist in shaping the gluteus, and help strengthen it as a solid unit.

Secondary Muscle Groups

Although the glutes are the primary drivers of cable glute kickbacks exercise, it also activates the hamstrings. Additionally, the quads and calves of your plant leg are activated to stabilize and balance the body while exercising.

The abdominal muscles are engaged to provide assistance as well.

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Cable Glute Kickbacks: Benefits

Cable Glute Kickbacks Variations

#1 Strength Gains

Cable glute kickbacks will help build up serious strength in the lower body. A stronger glute will enhance your performance during various exercises in the gym. For instance, if you are looking to improve your max deadlift or squat and squat, the cable glute kickbacks is a fantastic supplement to your exercise.

Muscles that are stronger in the gluteal area can improve your performance in sporting activities that depend on high-intensity lower body movements such as jumping and running.

#2 Glute Isolation

As we have mentioned that cable glute kickbacks is an exercise that is isolated. It is a distinct exercise from other exercises like deadlifts and squats the glute kickback is targeted at your gluteal muscles. The isolation of the glutes can be an enormous benefit when your glutes aren’t strong enough when compared with your leg muscles.

The cable glute kickbacks can be utilized to help balance the muscles throughout your lower back.

#3 Improved Balance

As your leg gets behind you, the muscles of your calves, ankles, quads, and core help stabilize your body when you kick back your cable glute. This will increase your control over your body.

If you execute the cable glute kickbacks in a steady controlled and steady manner you’ll experience more intense muscle activation as well as a greater connection between your mind and body. This is an essential skill in the process of balancing.

Cable Glute Kickbacks: Instructions


To do cable glute kickbacks you’ll need a cable machine, as well as an ankle cuff strap.


  • Make sure that the pulley is set at the lowest setting possible and secure the ankle cuffs to your ankles.
  • Begin by hinging at the waist and bending so that your back is almost equal to the floor. Attach yourself to the machine to ensure stability, if needed.


  1. Keeping your leg straight Engage your abs and stretch your glutes to lower your leg as far as it is possible in a controlled way.
  2. Squeeze your glutes with your hands at the top of the repetition. Then slowly return to the starting position.
  3. Repeat this sequence for the desired number of reps on each leg.


If you’re new to cable glute kickbacks Perform three sets of between 12 and 15 reps. If you’re using heavier weight try to do 6-8 repetitions per set.

Cable Glute Kickbacks: Mistakes

Is Cable Glute Kickbacks Effective

#1 Use Your Leg To Drive The Motion

A lot of times I observe weightlifters “swing” their legs back with momentum in cable glute kickbacks. This can happen when people attempt to lift the excessive weight. Actually, it’s taking potential gains from your glutes.

Instead of using the leg to push the ankle joint forward, concentrate on squeezing your glutes during the workout movement.

#2 Completing Reps Partially

Other lifters don’t complete all of the reps in cable glute kickbacks when they stretch their leg back a few inches and end the exercise. Much more than other exercises the effectiveness of cable glute kickbacks depends on the complete range of motion. the farther you can extend your leg, the more tension you’ll bring to your glutes.

Do not be afraid to decrease the weight when necessary, and concentrate on finishing all sets!

#3 Standing Up Straight

Standing straight is a frequent error that is made during the stretch and cable glute kickbacks. The vertical posture can limit the range of motion you can achieve when doing this exercise, which makes it harder to focus on the glutes. Instead, you should hinge your waist and bend to give you wider flexibility!

Cable Glute Kickbacks: Variations

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#1 Switches

This cable swap is a cable glute kickbacks variant that focuses on the development of the gluteus medius as well as the gluteus minimus. The technique is similar to that of the standard glute kickback technique. But, when you swing your leg in the opposite direction, you should rotate your ankle 90° to either the left or right.

Press your glutes to the floor towards the end of the rep, and then slowly return to your starting position. Make sure you alternate legs, and then repeat!

#2 Glute Pushdown On Pull-Up Machine

The glute pushdown machine is the same exercise as the glute cable kickback. After you have adjusted it sits on the right crook of your knee then engage your abs as you engage your glutes as you lower the pad and then back.

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You can squeeze your glutes with a firm force and then slowly return to your starting position. Switch legs, and repeat!

Cable Glute Kickbacks: Alternatives

If you liked cable glute kickbacks takes a look at these additional glute exercises to enhance your lower body fitness:

#1 Glute Bridges

Lay on your back, with your arms close to your sides your knees bent, and your palms facing downwards. The glutes should be contracted to lift your hips as high as they reach.

Do a lot of squeezing at the top, and slowly return to your starting position. Repeat!

#2 Straight Leg Kickback Pulses

To begin, sit in an upright posture on all fours, with your hands under your shoulders. Straighten one leg behind you, with your feet looking downwards.

Use your glutes to squeeze your leg. Then, move it up and down. Repeat for the desired number of times and change legs!

#3 Donkey Kicks

Take a position that is on all fours, with your hands under your shoulders. Engage your abs with a firm grip and then extend your leg backward in the direction you can.

Release your glutes, then slowly return to your starting position. Switch legs, and repeat!

How To Build A Lower-Body Workout Program

Generally speaking, multi-joint, multi-muscle exercises should be on the top of the list, and exercises such as cable glute kickbacks, which isolate the hamstrings and glutes muscles from other muscles should be done be completed at the end of the course.

The reason is that multi-joint exercises require more effort. The more your body is exhausted, the more difficult it becomes to complete multi-muscle exercises.

Single-muscle exercises tend to be easier as they do not require other muscles, and therefore is recommended to do it after your multi-muscle exercise routines have been completed.

In conclusion, you should always perform exercises like lunging and squatting first in your training since they require an effective technique and the energy required to execute these movements to avoid injuries and muscle fatigue.

Here’s an example of a lower-body exercise:

How Many Reps Should I Do?

How To Do Cable Glute Kickbacks

Ideally, you’ll want complete between 10 and 15 reps. The ideal for two-three sets is to complete between 10 and 15 reps while maintaining proper technique. While doing any exercise, making sure that you are using the correct posture is vital in focusing on the right muscles and minimizing the risk of injury.

Start by using a lightweight and then increasing your weight, you’ll be able to improve your form, and then increase the number of reps as well as sets as you grow stronger. You’ll know when you should lift heavier weights if you can complete more than 20 repetitions. If you are unable to complete five reps, your weight may be too heavy.

Be aware of your posture and the way you lift your leg as you pull the weights. If you realize that you’re making any of the most common mistakes of swinging at a high speed, bending your back, and/or using too many weights take the necessary steps to improve your technique.

Don’t forget to work on your core. By tightening your abdominal muscles during the exercises, you’ll be able to be more in control of your posture, the workout will be more efficient, and you’ll benefit the most from this workout.

This is the way to complete each rep in the same set.

Gently lift your leg for just one or two seconds.

When you are at the top of your exercise, tighten your glutes and hold them up at a time or for two.

You can then count from about three to four seconds when you lower your leg.

How To Add Weight

How To Do Cable Glute Kickbacks Step By Step Instructions

The best way to add more weight to the glute exercise is to increase the weight of the machine. The appropriate amount should be sufficient to enable you to complete the exercise in a good way at least 10 times. If you can repeat it easily the move more times, it’s light. If you’re having difficulty performing fewer repetitions with the correct form and technique, then it’s not enough.

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Change your training according to your current fitness level and strength.

Donkey Kick Vs Cable Glute Kickbacks What’s The Difference?

Donkey Kick and cable glute kickbacks are alike and are frequently used in conjunction. Technically, a donkey kick is actually a cable glute kickbacks that is performed with your knee bent to 90 degrees. There isn’t any movement at the knee.

In essence, cable glute kickbacks is more flexible and may be executed in different ways, while the donkey kick is an exclusive type that is a glute kickback.

Do Cable Glute Kickbacks Increase The Size Of Glutes?

Yes, the glute cable kickback could indeed increase the size of your glutes as you’re employing a strong enough resistance, and gradually increasing the weight you’re employing. The glutes could be the strongest muscle group within the body. Therefore, you will need to put on a lot of weight to put enough strain on your glutes to cause them to undergo an expansion.

Do I Need To Do Exercise For My Glutes Every Day?

You shouldn’t exercise your glutes every day. Like every other muscle, the glutes require time to recuperate and strengthen, as well as recover. Doing a glute exercise each day is not going to give them the time to accomplish these tasks. Ideally, it is best to do exercises for the glute every five days.

Why Does My Back Hurt While Doing Cable Glute Kickbacks?

Cable Glute Kickbacks Alternatives

The reason why your back pains during cable glute kickbacks are because you’re using your momentum to push your weight higher, which involves your lower back muscles. To prevent this from the happening problem, reduce the weight on the weight stack on the cable machine and concentrate on separating the glutes.

How To Workout In A Safe And Secure Environment, And Avoid Injury

If you’ve had a prior or existing health issue you should consult with your doctor before starting an exercise routine. The correct exercise technique is vital to ensure the safety and efficacy of an exercise routine however, you may have to alter every exercise to get the best outcomes based on your specific requirements. Choose an exercise that permits you to maintain full control over your body during the motion. When exercising be aware of your body and stop as soon as you notice discomfort or pain.

To ensure that you continue to make growth and improve your body’s strength, make sure you incorporate appropriate warm-ups, rest along with nutrition, into your workout regimen. Your final results will be determined by your ability to recover fully from your exercise. You should rest for between 24 and 48 hours before you train similar muscle groups to ensure enough recovery.

Last Words

I’m sure by now you’re aware of the best ways to improve your body’s physique by doing cable glute kickbacks. Cable Pulley System provide an efficient impact exercise that can help shape the butt, and also strengthens the muscles in the legs and thighs.

Lower body exercises should be a part of your routine for your legs as well as your buttocks. It is important to practice it every day.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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