Cable Glute Kickback

How to Perform the Cable Glute Kickback

Set the cable pulley to the lowest position and attach an ankle cuff.
Secure the cuff around one ankle and face the cable machine.
Hold onto the machine frame for balance with both hands and stand on the non-working leg.
Lean your torso slightly forward while keeping your back straight and core braced.
Drive your cuffed leg straight back behind you by extending at the hip, squeezing your glute at the top.
Hold the peak contraction for a one-second count with your leg extended behind you.
Slowly return your leg to the starting position without letting the weight stack touch down.
Complete all repetitions on one leg before switching to the other side.

Arching the lower back excessively to kick the leg higher

Keep your spine neutral and only extend through the hip. Your lower back should not move.

Using momentum to swing the leg back

Perform each rep slowly and deliberately, focusing on contracting the glute to move the leg.

Bending the knee too much during the kickback

Keep a slight bend in the knee but maintain it consistently; the movement should come from the hip joint.

●Focus on squeezing the glute at the top rather than how high you kick your leg.
●A slight forward lean helps you achieve a greater range of motion at the hip.
●Pause at the top for 1-2 seconds to maximise glute activation on each rep.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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