FitCi
Cable Glute Kickback is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs. Equipment: cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach the cable cuff to your ankle and face the machine.
- Hold onto the handle or frame, lean your torso slightly forward, and brace your core.
- Keeping the knee straight, drive your working leg back and up.
- Squeeze your glute hard at the top, then bring your leg back to the start under control.
Coaching tip
Without bending your lower back, drive your leg back purely from the hip and squeeze at the top.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Barbell Romanian Deadlift, Sumo Deadlift, Single-Leg Romanian Deadlift
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.