What should I feel during Cable glute kickback?

Glute contracts hard at peak extension — minimal hamstring if knee stays soft.

What are common mistakes with Cable glute kickback?

Kicking sideways — becomes abduction, not extension; Hyperextending lower back to get more range; Too much weight — hip flexor tension limits ROM

How do I progress Cable glute kickback?

Add ankle weight; increase cable resistance; introduce a 2 s squeeze at peak.

What can I do instead of Cable glute kickback?

Hip thrust, Glute-ham raise, Romanian deadlift

Cable glute kickback

Ankle cuff on low cable; hinge forward; kick leg back squeezing glute at peak.

family=glute kickbackpattern=hip extensionforce=pushmechanic=compoundequipment=cable

Muscles

muscle emphasis · training guidance

glutesPRIME

hamstrings68

Primary: glutes
Supporting: hamstrings

Mechanics

Pattern: hip extension
Equipment: cable
Geometry: Variable Range
Target feel: Glute contracts hard at peak extension — minimal hamstring if knee stays soft.
Progression: Add ankle weight; increase cable resistance; introduce a 2 s squeeze at peak.
Regression: Bodyweight kickback or resistance band kickback.

Watch for

Kicking sideways — becomes abduction, not extension
Hyperextending lower back to get more range
Too much weight — hip flexor tension limits ROM

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Bodyweight kickback or resistance band kickback.
Standard: Cable glute kickback
Advanced / progression: Add ankle weight; increase cable resistance; introduce a 2 s squeeze at peak.

Atlas metrics

Movement pattern: hip extension
Primary target: glutes
Supporting muscles: hamstrings
Equipment: cable
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

FAQ

How do I set up Cable glute kickback?: Ankle cuff on low cable; hinge forward; kick leg back squeezing glute at peak.
What should I feel during Cable glute kickback?: Glute contracts hard at peak extension — minimal hamstring if knee stays soft.
What are common mistakes with Cable glute kickback?: Kicking sideways — becomes abduction, not extension; Hyperextending lower back to get more range; Too much weight — hip flexor tension limits ROM
How do I progress Cable glute kickback?: Add ankle weight; increase cable resistance; introduce a 2 s squeeze at peak.
What can I do instead of Cable glute kickback?: Hip thrust, Glute-ham raise, Romanian deadlift

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: glute kickback
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Barbell hip thrust

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Cable glute kickback -> Barbell hip thrust
curated substitution in the Atlas
same target muscle: glutes

Train Cable glute kickback in Gym Mode → Browse the public Atlas →