Cable Kneeling Glute Kickback exercise animation (Mujer)

Cable Kneeling Glute Kickback

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Hips
Tipo
Strength

The cable kneeling glute kickback is an isolation exercise for the hips that targets the glutes (gluteus maximus) through hip extension, with the hamstrings assisting. Performed on all fours with an ankle strap on a low cable, it keeps constant tension on the working glute and is a great accessory for shaping and strengthening the rear hips.

Cómo hacer el Cable Kneeling Glute Kickback

  1. 1Set the cable pulley to its lowest position and fasten an ankle strap snugly around one ankle.
  2. 2Clip the strap to the cable, then get onto all fours facing the machine with your hands under your shoulders and knees under your hips.
  3. 3Brace your core and keep a flat back with a neutral spine and a slight bend in the working knee.
  4. 4Drive the working leg back and up by squeezing your glute, extending the hip until your thigh is roughly in line with your torso.
  5. 5Pause briefly at the top and hold the contraction without arching your lower back.
  6. 6Lower the leg under control back to the start, keeping tension on the cable rather than letting it pull your knee forward.
  7. 7Complete all your reps on one side, then switch the strap to the other ankle and repeat.

Consejos de técnica

  • Move from the hip and let the glute do the work — picture pushing your heel toward the ceiling at the top of each rep.
  • Keep your hips square to the floor; resist the urge to rotate or open them to lift the leg higher.
  • Use a slow, controlled tempo on the way down to keep the glute under tension for the whole range.
  • Start light to groove the movement — the goal is a strong glute squeeze, not heavy load.

Errores comunes

  • Arching or hyperextending the lower back to gain extra height, which shifts the work off the glute and stresses the lumbar spine.
  • Swinging the leg with momentum instead of controlling it, which removes tension from the glute and reduces the training effect.
  • Rotating the hips open to lift the leg higher, which cheats the rep and can strain the lower back.
  • Using too much weight so form breaks down and the hamstrings and back take over from the glute.

Preguntas frecuentes

What muscles does the cable kneeling glute kickback work?

It primarily targets the glutes (gluteus maximus) through hip extension, with the hamstrings assisting. The core also works isometrically to keep your spine stable on all fours.

Why use a cable instead of bodyweight kickbacks?

The cable keeps constant tension on the glute through the whole range, including the lowering phase. That steady resistance generally challenges the muscle more than bodyweight or banded versions.

How many sets and reps should I do?

As a glute accessory, 3–4 sets of 12–15 reps per leg works well. Use a lighter load and focus on a full hip extension and a firm squeeze at the top of each rep.

Where should I feel this exercise?

You should feel it in the glute of the working leg, especially at the top as you squeeze. If you mostly feel it in your lower back, you are likely arching your spine — reduce the range and keep your core braced.

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