STANDING CABLE KICKBACK
Glute Isolation with Cable Resistance
Primary Muscles
Exercise Description
Stand facing a cable machine with an ankle strap attached to a low pulley. Secure the strap around one ankle. Balance on the opposite leg, keep your core engaged, and kick back slowly. Repeat.
How To Perform
Face a cable machine and set the pulley to the lowest setting. Attach an ankle strap to the cable and fasten it to one ankle.
Stand tall and hold the machine for balance if needed. Keep a soft bend in the standing knee and brace your core.
Shift weight onto the standing leg and position the working leg slightly behind you to preload the glute.
Exhale and extend the working leg straight back in a controlled arc without arching your lower back.
Pause briefly with the glute squeezed, then inhale and return the foot forward under control. Repeat for all reps, then switch legs.
Expert Tips
Keep the core engaged - A braced core prevents lower-back arching and keeps tension on the glutes.
Choose a manageable load - Use a weight that allows smooth, controlled reps without swinging.
Control the eccentric - Lower the leg slowly to maximize time under tension and glute activation.
Stabilize the standing leg - Maintain balance with a slight knee bend and even foot pressure.
Common Mistakes
Using momentum - Swinging the leg reduces engagement and can strain the lower back.
Arching the lower back - Overextending the spine shifts tension away from the glutes and increases injury risk.
Too much weight - Excess load compromises form and balance; prioritize controlled range of motion.
Poor balance on the standing leg - A wobbly base limits force production and glute activation.
Info – Standing Cable Kickback
To maximize benefits, maintain a braced core and avoid arching your back. Select a load that allows smooth, controlled motion throughout the range. Beginners should focus on slow, deliberate reps to build balance and coordination, while advanced lifters can gradually increase resistance or add pauses at peak contraction.
Equipment Required
Cable machine