Cable Glute Kickback
The Cable Glute Kickback primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a cable compound exercise at intermediate difficulty.
The Cable Glute Kickback is a intermediate compound exercise performed with cable, following a extension movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable compound push exercise targeting the Gluteus Maximus.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus assists as a secondary mover, contributing to force production without bearing the primary load. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Attach ankle cuff to low pulley.
- With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot.
- Arms remain extended to support body leaning forward.
- Leg with ankle cuff attached is flexed at hip and knee.
Execution
- Pull cable attachment back by extending hip and knee.
- Return leg to original position and repeat.
- Continue with opposite leg.
Comments
- Spinal stabilization through the sagittal plane is not significant as it is inCable Standing Hip Extensionwith body upright, since torque through spine is negligible due to direction force vector (as indicated by orientation of cable) being nearly parallel to spine even at terminal extension.
- AlthoughRectus Abdominisroll as Antagonist Stabilizer is involved to significantly lesser degree since it does not need to counter Erector Spinae sagittal spinal stabilization, Erector Spinae is still involved as stabilizer of spine through transverse plane along with Obliques and Quadratus lumborum to support unilateral loading.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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