Glutes · Glute isolation
Cable Glute Kickback
The Cable Glute Kickback mainly trains your glutes.
One cable
Wrist/ankle cuff
Stable
How to do it
- Hold on to the tower, torso leaning slightly forward
- Drive your straight leg back and up
- Squeeze your glute at the top: don’t arch your lower back
- Return slowly: then switch sides
Coach’s tip
Small movement, big effect: your back stays still, only the leg moves.
Setup
Pulley
Pulley at the bottom
Grip
Cuff on your ankle
Load
One cable
You need
Wrist/ankle cuff
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (glute isolation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Glute Kickback work?
Mainly the glutes.
How do I set up the cable machine for the Cable Glute Kickback?
Pulley: Pulley at the bottom. Grip: Cuff on your ankle. You also need: Wrist/ankle cuff.
What can I do instead of the Cable Glute Kickback?
For the same movement: Belt Hip Thrust, Cable Hip Abduction and Single-Leg Glute Bridge. In DCFT you swap with one tap.
DCFT
The Cable Glute Kickback in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.