Exercise · hip hinge
Cable glute kickback
Cable glute kickback is a beginner-friendly hip hinge movement that trains glutes, done with a cable stack or a resistance band. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-1-2.
The most common mistake is swinging the leg and arching the back. If a cable stack or a resistance band or the movement itself doesn't suit you, Glute bridge or Single-leg glute bridge or Band lateral walk cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Ankle strap on low pulley, slight forward lean holding the frame | स्ट्रैप टखने पर, थोड़ा आगे झुक कर मशीन पकड़ो |
| 2 | Kick back and slightly up with a straight leg, squeeze glute | पैर सीधा पीछे-ऊपर, ग्लूट दबाओ |
| 3 | Do not arch the lower back; small controlled range | कमर मत झुकाओ, छोटा कंट्रोल रेंज |
Equipment & who it fits
Needs a cable stack or a resistance band, rated beginner. Search "cable glute kickback form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Cable glute kickback work?
- Cable glute kickback primarily trains glutes, using a hip hinge pattern with a cable stack or a resistance band.
- What's the most common mistake with Cable glute kickback?
- Swinging the leg and arching the back
- What can I do instead of Cable glute kickback?
- The closest substitutes in this database are glute bridge, single leg glute bridge, band lateral walk, which train the same pattern with different equipment.