# Cable Glute Kickback: how to do it

- Main muscles: glutes
- Also works: hamstrings
- Equipment: cable
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/cable_glute_kickback/a4d20435c3/side-m-720.mp4

## Steps

1. Strap the cuff to one ankle and face the low pulley.
2. Hold the frame and lean forward slightly, back flat.
3. Squeeze your glute and push your foot straight back.
4. Stop before your lower back arches, then return slowly.
5. Finish your reps, then switch legs.

## Cues

- Move from the hip, not the lower back.
- Keep your hips square to the machine.
- Slow on the way back in.

## Common mistakes

- Arching your back to kick higher.
- Swinging the leg instead of squeezing.
- Twisting your hips open at the top.

## Starting position

Pulley at its lowest setting (cable exit 5–15 cm off the floor). Ankle cuff on the left ankle. Face the cable column and stand with the right (standing) foot 50–60 cm from it, feet hip-width, toes forward. Hinge forward from the hips so the trunk leans about 30° from vertical, back flat, neck in line. Standing knee soft (about 15°). The left foot starts just off the floor, slightly ahead of the right foot, with the cable taut. The app tells users to switch sides.

## The movement

Squeeze the left glute and push the left foot straight back and slightly up. The hip does the moving: the knee keeps the same small bend and the foot stays flexed (toes towards the shin). The trunk, pelvis and standing leg stay still. The leg stops when the hip is fully extended, before the pelvis tips forward or the lower back arches. Hold briefly, then let the cable draw the foot forward slowly to the start without letting the weight stack touch down.

## End position

Back: hip at about 15° extension measured against the trunk line, thigh well behind the body, pelvis level and square to the column. The CDC norm for adult hip extension is about 17–18°, measured until the pelvis starts to tilt, so pushing past about 20° means the lower back is doing the work.

## Tempo

1 s back, 1 s squeeze, 2 s forward.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Pulley height | lowest | 5–15 cm | [1] [2] |
| Trunk lean from vertical, held | 30° | 15–45° | [1] |
| Standing knee flexion | 15° | 5–25° | [2] [3] |
| Working knee flexion, held | 15° | 5–30° | [1] |
| Working hip extension at the end (vs trunk line) | 15° | 10–20° | [4] |
| Trunk angle change during the rep | 0° | under 5° | [3] |
| Pelvis rotation (working hip opening up) | 0° | under 10° | [3] |

## Sources

1. [ExRx, Cable Glute Kickback and Cable Standing Hip Extension](https://exrx.net/WeightExercises/GluteusMaximus/CBGluteKickback)
2. [ACE, Standing Hip Adduction](https://www.acefitness.org/resources/everyone/exercise-library/104/standing-hip-adduction/)
3. [ACE, Standing Leg Extension](https://www.acefitness.org/resources/everyone/exercise-library/133/standing-leg-extension/)
4. [CDC, Normal Joint Range of Motion Study](https://archive.cdc.gov/www_cdc_gov/ncbddd/jointrom/index.html)

Source: https://trainaq.com/exercises/cable-glute-kickback