At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Brace your torso, don't arch your back.
- Kick the leg diagonally back.
- Squeeze at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Usable isolation, but often ends up in the lower back and has little stretch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- 45° Back Extension · Bodyweight · rating A
- Machine Hip Abduction · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable glute kickback.
Let Mitta set the weight.
Mitta plans the cable glute kickback with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable glute kickback
What muscles does the cable glute kickback work?
The cable glute kickback mainly trains your glutes. Your hamstrings help.
How many reps of the cable glute kickback should I do?
Mitta plans the cable glute kickback at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable glute kickback?
Good alternatives that train the same muscle are the barbell hip thrust, 45° back extension and machine hip abduction.
Is the cable glute kickback good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable glute kickback have rating B?
Usable isolation, but often ends up in the lower back and has little stretch.