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Hamstrings and glutes ยท Hip extension

Cable Glute Kickback

An isolation hip extension exercise for the glutes, done with a cable. It also works the hamstrings.

Cable Isolation Reps and weight Also called: glute kickback, cable kickback glute
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Hinge forward slightly and brace, cuff on the working ankle.
  3. Push the foot back with the glute without arching the lower back.
  4. Pause, then return slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back. Push back with the glute and stop before the back arches.
  • Swinging. Pause at the top, then return slowly.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.