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Upper Legs · Cable
Cable Individual Glute Kickbacks
Cable Individual Glute Kickbacks is a beginner isolation strength exercise that works the glutes (upper legs), with the core and lower back assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Lower Back · Erector Spinae
How to do Cable Individual Glute Kickbacks
- Attach an ankle strap to a low pulley on a cable machine and secure it around one ankle. Stand facing the machine and hold onto the handles or frame for support while keeping your torso leaning slightly forward.
- Engage your core and shift your weight onto the stationary leg while slightly bending the knee of the supporting leg.
- Extend the strapped leg straight back in a controlled motion, squeezing your glute at the top without hyperextending your lower back.
- Slowly return your leg to the starting position without letting the weight stack touch, and repeat for the desired number of repetitions before switching sides.
Form tips
- Perform each repetition with slow and controlled motion to maximize glute engagement.
- Avoid swinging your leg or using momentum to lift the weight.
- Focus on squeezing the glute at the top of the movement for better muscle activation.
Cable Individual Glute Kickbacks alternatives
More glutes exercises
Cable Individual Glute Kickbacks FAQ
What muscles does Cable Individual Glute Kickbacks work?
Cable Individual Glute Kickbacks mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The core and lower back work as secondary muscles.
What equipment do you need for Cable Individual Glute Kickbacks?
You need a cable.
How many sets and reps of Cable Individual Glute Kickbacks should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Individual Glute Kickbacks good for beginners?
Yes. Cable Individual Glute Kickbacks is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Cable Individual Glute Kickbacks burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Individual Glute Kickbacks?
Other exercises for the glutes include Multi Hip Glute Extension, Landmine Glute Kick Back, Barbell Glute Bridge and Glute Bridge Bodyweight.
For developers
Use Cable Individual Glute Kickbacks in your app
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