Legs Exercise Guide
Cable Glute Kickback
Target Muscle
Legs
Equipment Needed
Cable Machine
Difficulty
Beginner
Step-by-Step Execution Instructions for Cable Glute Kickback
- 1. Stance & Feet Placement: Set your feet shoulder-width apart to execute Cable Glute Kickback with balanced weight over mid-foot.
- 2. Core Brace & Inhale: Take a deep breath into your belly to build intra-abdominal pressure.
- 3. Lowering / Flexion Phase: Bend at your hips and knees to lower under control during Cable Glute Kickback until reaching full target depth.
- 4. Drive to Extension: Press forcefully through your mid-foot and heels to drive back to standing starting position.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Gluteal Muscles Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Lower Body Focused Workout
See how Cable Glute Kickback integrates into a weekly training split.
Alternative Exercise
Barbell Front Squat
Compare execution form and muscle activation patterns.
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