Glute Kickback (Cable)

The technique.

1. 01

   Attach an ankle strap to a low cable pulley and secure it to one ankle.

2. 02

   Stand facing the cable machine, holding onto it for support, with a slight forward lean.

3. 03

   Keep your core braced and maintain a neutral spine.

4. 04

   Extend your leg straight back, squeezing your glutes at the peak of the movement.

5. 05

   Slowly return your leg to the starting position with control, feeling the stretch.

What goes wrong.

• ×Arching the lower back excessively, reducing glute isolation.
• ×Using too much weight, leading to jerky movements and momentum.
• ×Not achieving a full contraction at the top or full stretch at the bottom.
• ×Rushing the movement, losing tension and control.
• ×Swinging the leg, rather than controlled glute activation.