Cable Kneeling Glute Kickback Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Cable
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Cable Glute Kickback
Visualised Target Muscle Groups
Front
Back
How to: Cable Kneeling Glute Kickback
- Attach an ankle strap to the low pulley cable.
- Kneel on one knee and place the other foot flat on the ground, facing forward.
- Attach the strap to the ankle of the leg that is on the ground.
- While keeping your core tight, extend your leg back, squeezing your glute at the top of the movement.
- Lower your leg slowly back to starting position and repeat for the desired number of reps.
Common Mistakes
- Overextending the back during the kickback.
- Using too much momentum instead of muscle control.
- Not keeping the knee aligned with the hip.
Modifications
- Perform the exercise without added weight for beginners.
- Use a resistance band for a different challenge.
Tips
- Keep your core engaged to stabilize your body.
- Focus on slow and controlled movements to maximize muscle engagement.
- Avoid arching your back; keep your spine neutral.
Cable Kneeling Glute Kickback Alternatives
Tags
hips
glutes
strength
cable
lower body
exercise
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