Cable Individual Glute Kickbacks
Primary muscles: Glutes, Hamstrings
Secondary muscles: Core, Lower Back
Bodyweight
Cable Pulley Machine
How to do the Cable Individual Glute Kickbacks
- 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.
- Engage your core and shift your weight onto the stationary leg while slightly bending the knee of the supporting leg.
- Extend the strapped leg straight back in a controlled motion, squeezing your glute at the top without hyperextending your lower back.
- 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.
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