Cable Individual Glute Kickbacks

Category

Legs

Difficulty

Beginner

Equipment

Cable Pulley Machine

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Rectus Abdominis, Obliques, Erector Spinae

How to do it

1. Attach an ankle strap to a low pulley on a cable machine and secure it around one ankle. Stand facing the machine and hold onto the handles or frame for support while keeping your torso leaning slightly forward.
2. Engage your core and shift your weight onto the stationary leg while slightly bending the knee of the supporting leg.
3. Extend the strapped leg straight back in a controlled motion, squeezing your glute at the top without hyperextending your lower back.
4. Slowly return your leg to the starting position without letting the weight stack touch, and repeat for the desired number of repetitions before switching sides.

Form tips

• Perform each repetition with slow and controlled motion to maximize glute engagement.
• Avoid swinging your leg or using momentum to lift the weight.
• Focus on squeezing the glute at the top of the movement for better muscle activation.