Cable glute kickbacks sound simple—but once you’re actually standing there with that ankle strap, it’s a whole mess. You’re adjusting the cable, trying not to look clueless, and wondering if you’re even hitting the right muscle.
And yet… this move? It’s one of the best for glute isolation. Seriously. While you’re loading up squats and hip thrusts, hoping for that lift and round shape, this little kickback could be the thing you’re missing.
Honestly, if your glutes still aren’t showing up the way you want—this might be why.
So, what exactly are cable glute kickbacks?
It’s a move where you strap your ankle to a cable machine… and kick your leg straight back. That’s it.
No jumping. No squatting. Just one leg, one cable, and your glute doing the work.
When you do it right, it targets your butt directly. Like, that deep burn kind of feeling where you know it’s working.
✅ Why do people love this move?
✅ What muscles does it work?
So—how do you actually do cable glute kickbacks without looking like you’re fighting the machine? Here’s the simple version.
Set up the cable
Go to the low pulley. Clip on an ankle strap.
(Make sure it’s not hanging mid-air. That’s mistake #1 right there.)
⚠️ “ Easy to get wrong”
These are great when:
Here’s what I plan to include:
1. Donkey Kicks
A classic bodyweight glute move that mimics the same kicking motion.
2. Glute Bridge
Not a kickback, but amazing for building strong, round glutes.
The guided machine version of the cable kickback — simple and stable.
4. Resistance Band Kickbacks
Quick and easy option if you’re training at home or on the go.
Let’s be real—just doing cable glute kickbacks once a week isn’t gonna do much. You need to use them smart, fit them into a real plan, and let your glutes actually get enough work.
Here’s a simple weekly setup. Two lower body days, both built around glute kickbacks.
| Day | Focus | Main Kickback Exercise | Support Exercises | Notes / Alternatives |
|---|---|---|---|---|
| Day 1 | Glute Isolation (Cable Focus) | Cable Glute Kickbacks (standing) | Glute Bridges | Use ankle strap; focus on squeeze |
| Day 2 | Glute Strength + Volume | Glute Kickback Cable (kneeling variation) | Hip Thrusts | Kneeling gives better control for some lifters |
| Optional | At-Home / No Cable Access | Resistance Band Kickbacks (alternative) | Donkey Kicks, Band Kickback | Home version; less resistance but still effective |
✅ Quick Notes
To sum it up—cable glute kickbacks are simple, underrated, and super effective when done right.
At the gym? Cool. Stuck at home? Still works. Cables, bands, machines — whatever you’ve got, you can make kickbacks happen. Just lock in your form, keep showing up, and don’t underestimate that burn. It’s real.
Your glutes will thank you.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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