Cable Kneeling Glute Kickback

Muscles worked

Setup

1. Position a flat bench perpendicular to a cable machine and set the pulley to the lowest setting.
2. Attach an ankle strap to the pulley and secure it to your working leg.
3. Kneel on the bench with your non-working knee and place your hands firmly on the front of the bench for stability.
4. Position yourself so the working leg is aligned with the cable and your torso is parallel to the floor.

How to do it

1. Exhale and kick your working leg back and slightly upward by extending the hip until the leg is fully extended.
2. Squeeze your glute at the top of the movement for a one-second pause, ensuring your hips remain square.
3. Inhale as you slowly return the leg to the starting position, resisting the weight of the cable.
4. Maintain a controlled 2-1-1-1 tempo (2 seconds down, 1 second pause at the bottom, 1 second up, 1 second squeeze).

Form checklist

• Keep your spine neutral and core braced to prevent arching your lower back.
• Ensure the movement occurs only at the hip joint; avoid swinging the leg or using momentum.
• Keep your hips level and facing the bench to prevent pelvic rotation.
• Maintain a slight, fixed bend in the working knee throughout the entire set.

Pro tips

• Think about pushing your heel toward the back wall rather than just lifting your leg up to maximize gluteal engagement.
• Focus on the mind-muscle connection by visualizing the glute muscle shortening as you kick back.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep.
• Incorporate 1.5 reps by performing a full kickback, returning halfway, kicking back again, and then returning to the start.

Frequently asked

What muscles does the cable kneeling glute kickback work?

The cable kneeling glute kickback primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable kneeling glute kickback?

The cable kneeling glute kickback uses cable.

Is the cable kneeling glute kickback good for beginners?

The cable kneeling glute kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band Single Leg Hip LiftIntermediate · glutes and hamstrings