Pick a muscle group or browse all exercises — with instructions, tips, and common mistakes for every movement.
Select Muscle
Click a muscle to browse
Browse by Muscle Group
Browse by Equipment
Browse by Training Style
Quick Start — Workout Splits
Pre-made Dumbbell Workouts
Muscle Group
Equipment
Movement Type
✕ Clear all filters
⌕
0 Exercises
📋 Save as Workout
Clear
◈
Select an exercise to preview
Cable Individual Glute Kickbacks
Similar Exercises
Exercise Ball Hip Flexor Stretch
Stability Ball · Mobility/Flexibility
B
Band Bent-over Hip Extension
Resistance Band · Squat
B
Band Cross Abduction
Resistance Band · Squat
B
Banded Feet Elevated Hip Thrusters
Resistance Band · Hinge
A
Resistance Band Bent Leg Kickback (kneeling)
Resistance Band · Squat
B
Resistance Band Hip Thrust (version 2)
Resistance Band · Hinge
B
Resistance Band Hip Thrusts On Knees
Resistance Band · Hinge
B
Resistance Band Leg Kickback
Resistance Band · Squat
B
Home ›
Glutes ›
Cable Individual Glute Kickbacks
Cable Individual Glute Kickbacks
GlutesCable MachineSquatHypertrophy
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand with feet shoulder-width apart, toes pointed slightly outward.
2
Brace your core and keep your chest up throughout the movement.
3
Break at the hips and knees simultaneously, tracking knees over toes.
4
Lower until your thighs are parallel to the floor — or as deep as your mobility allows.
5
Drive through your heels to stand back up, squeezing your glutes at the top.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Cable Individual Glute Kickbacks targets the legs, with Hamstrings picking up the supporting work, performed using a cable. It hits the muscle through a natural movement arc that allows good loading without excessive joint stress.
Muscles Worked
Legs
75%
Hamstrings
42%
Core
32%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Glutes
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.
