Cable Glute Kickback

oec:cable-glute-kickback

A standing isolation exercise that uses a low-pulley cable and ankle cuff to target the gluteus maximus through hip extension.

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Also called: Cable Hip Extension, Cable Glute Extension, Standing Cable Glute Kickback

How to do it

Set the cable pulley to its lowest position and attach an ankle cuff.
Fasten the cuff securely around the working ankle and face the cable tower.
Step back slightly to create tension on the cable, plant the non-working foot firmly, and grip the machine frame for upper-body support with a slight forward torso lean.

Brace your core and keep the working knee soft but fixed.
Extend your hip backward by contracting the glute, driving the heel behind you without arching your lower back.
Squeeze the glute firmly at the peak of contraction for a brief pause.
Slowly return the leg forward under control to the starting position before beginning the next repetition.

Exhale as you kick backward against resistance; inhale as you return the leg to the start.

Excessive arching of the lower back at the top of the movement: Brace the abdominals tightly and limit the range of motion to where the hip extends without spinal hyperextension.
Swinging the leg using momentum rather than muscular contraction: Control both the concentric kick and the eccentric return with a deliberate tempo.

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