Arms and calves · New to it
Cable Glute Kickback
Kicking one leg back against a low cable at the ankle, the glutes working on their own.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- glutes; also hamstrings
- Kit
- Cable
- Dose
- 12 to 15 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Strap an ankle cuff to a low pulley and onto one ankle. Face the stack, hands on the frame, and lean slightly forward.
While you move
- Keep your hips square
- Push the heel back
- Squeeze your glute
- Return with control
Avoid
- Arching the lower back to go higher
- Swinging the leg
- Twisting the hips open