Glute Cable Kickback

Exercise Description
Main Target Muscles	Glutes
Secondary Target Muscles	Hamstrings
Workout Type	Strength
Gym Gear	Machine
Fitness Level	Beginner
Compound/Isolated	Isolation
Power Move	Explosive Bodyweight Exercise

Target Muscle: Glutes

Glute Cable Kickback Overview

This strengthening exercise is a variation of glute kickbacks. It focuses on glutes as primary muscles and hamstrings as secondary. Beginners who are trying to build strength in their glutes and lower body as a whole would find this exercise super effective.

The exercise doesn’t just shape these groups of muscles but also tones them. Since your leg moves in a kicking motion behind your body in this exercise, you would experience an enhancement in balance and stability as well.

How to Do It

1. Attach your ankle cuff to a lower cable pulley.
2. Stand about 2 feet away in front of a cable pulley machine, so your right ankle aligns with the pulley.
3. Attach the ankle cuff to your right ankle. 
4. Set the weight on the pulley machine according to your fitness level
5. Hold the frame for support and hinge at the hips to keep your chest upright.
6. Engage your core, and bend the knees slightly while squeezing your glutes to pull your right leg backward.
7. Keep your left leg firmly planted to provide balance.
8. Slowly return your right leg to the front, bending at the knee.
9. Repeat for desired repetitions, and then repeat on your left leg.

Glute Cable Kickback Tips

1. Make sure you are squeezing your glutes properly. For that, try to keep the pace of your exercise slow and controlled.
2. When choosing a weight, pick one that doesn’t make your body jerk. Your body must be as still as possible.
3. To increase the intensity level, pause for a few seconds and squeeze your glutes when your leg is fully extended.