Should I do cable glute kickbacks standing or on all fours?

Both variations effectively target the glutes, but the all-fours position often allows better stability and isolation for beginners. The standing version requires more core stability and can be progressed to once you have mastered the movement pattern.

How high should I kick my leg back during cable glute kickbacks?

Kick back until your hip is fully extended and your thigh is roughly in line with your torso, which maximizes glute contraction. Going higher typically involves arching your lower back rather than additional glute engagement.

What weight should I use for cable glute kickbacks?

Start with a light weight that allows you to complete all reps with strict form and a strong glute contraction at the top. Progressively increase resistance once you can control the movement without compensating through your lower back or using momentum.

Glute Kickback (Cable)

The cable glute kickback is an isolation exercise that targets the gluteal muscles by extending the hip against cable resistance while stabilized on all fours or standing. It suits lifters looking to build glute strength and size with constant tension throughout the movement.

Muscle group: Glutes
Primary muscles: glutes
Equipment: Cable

How to do the Glute Kickback (Cable)

Attach an ankle cuff to a low cable pulley and secure it around your working ankle.
Position yourself on all fours facing the machine, or stand upright holding the machine for support, with enough distance that the cable is taut.
Brace your core and maintain a neutral spine throughout the movement.
Extend your hip to kick your leg straight back, squeezing your glute at the top of the movement.
Control the weight as you return your leg to the starting position without letting the weight stack touch down.
Complete all reps on one side before switching to the other leg.

Form tips

Keep your lower back neutral and avoid arching excessively as you kick back, which shifts tension away from the glutes.
Focus on moving only at the hip joint while keeping your knee angle constant throughout the rep.
Squeeze your glute hard at peak contraction and control the eccentric portion rather than letting the cable pull your leg forward.

Common mistakes

Hyperextending the lower back to achieve more range of motion reduces glute activation and increases injury risk.
Using momentum or swinging the leg diminishes constant tension on the glutes and turns the movement into a hip flexor exercise.
Rotating the hips or torso during the kickback shifts load away from the working glute and compromises stability.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 12 to 15 reps per leg with moderate weight and controlled tempo; for strength, use 3 to 4 sets of 8 to 10 reps with heavier resistance.

Track the Glute Kickback (Cable) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

Should I do cable glute kickbacks standing or on all fours?: Both variations effectively target the glutes, but the all-fours position often allows better stability and isolation for beginners. The standing version requires more core stability and can be progressed to once you have mastered the movement pattern.
How high should I kick my leg back during cable glute kickbacks?: Kick back until your hip is fully extended and your thigh is roughly in line with your torso, which maximizes glute contraction. Going higher typically involves arching your lower back rather than additional glute engagement.
What weight should I use for cable glute kickbacks?: Start with a light weight that allows you to complete all reps with strict form and a strong glute contraction at the top. Progressively increase resistance once you can control the movement without compensating through your lower back or using momentum.

More glute exercises

All glute exercises →