Glutes · Isolation

Cable Glute Kickback

A cable kickback that isolates the glute through hip extension.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2

HOW TO DO IT

  1. Attach an ankle strap to a low pulley and face the machine.

  2. Hold the frame and hinge slightly forward.

  3. Kick the working leg back and up, squeezing the glute.

  4. Return slowly without letting the weight stack touch.

COMMON MISTAKES

  • Using momentum; move slowly and control the return.
  • Leaning the torso to cheat; keep the upper body still.

TIPS

  • Pause briefly at the end range to feel the side of the hip work.

QUESTIONS

Which muscles does Cable Glute Kickback work?

The main muscle is Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 12-15 reps for Cable Glute Kickback. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Glute Kickback?

These train the same muscles: Barbell Hip Thrust, Reverse Hyperextension, Cable Pull-Through.