Cable Kneeling Glute Kickback
Attach an ankle strap to a low cable pulley and secure it around one ankle. Kneel on a mat or bench facing the cable machine, holding onto the frame for support.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- rectus abdominis
- obliques
Target muscles
- glutes
- legs
- hips
- abs
How to perform
- 1
Attach an ankle strap to a low cable pulley and secure it around one ankle.
- 2
Kneel on a mat or bench facing the cable machine, holding onto the frame for support.
- 3
Engage your core, keep your back straight, and slightly bend the knee of the working leg.
- 4
Slowly extend the working leg straight back and slightly up, squeezing your glute at the top of the movement.
- 5
Avoid arching your lower back or using momentum; focus on glute contraction.
- 6
Control the return of your leg to the starting position, feeling a stretch in the glute.
- 7
Complete all reps on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
