Do you want to achieve a rounder, lifted backside? If so, the cable glute kickback is a great exercise to incorporate into your routine. This move targets the glutes and hamstrings, and it’s simple to do. All you need is a low-cable pulley machine or resistance band that you can place around a pole of some sort.
The major goal of the cable glute kickback is to allow you to do more reps in less time. Because the amount of muscles you’re utilizing is reduced or concentrated on a select few, this exercise can be repeated with fewer rest days between.
Other exercises like squats and lunges also work the muscles in your legs and butt, but they don’t target the muscle groups as directly as a kickback.
Cable Glute Kickbacks
Here’s how to do it:
Hinge forward and bend over at a 45-60 degree angle from the waist down. Then grasp the cable machine for greater security.
Raise your other foot, maintain a little bend in your planted leg, tighten the abs and glute muscles, and lift your other foot back gradually and carefully.
Keep your hips in line with your knees. Raise them up and back until the glutes are pressed at the top, then slowly lower down to the starting position.
Repeat the motion on each side as many times as you wish.
Make sure to focus on comfort and not putting your body into any weird positions.
Here is a great video to show you a breakdown.
Which Muscles Are Involved?
The glutes are a group of three muscles that make up the buttocks: the gluteus minimus, gluteus medius, and gluteus maximus. These muscles are important for a variety of functions, including hip extension, hip abduction, and knee stabilization. Strong glutes can help to prevent injuries and improve athletic performance.
The gluteus minimus is the smallest of the three muscles, and it attaches to the side of the pelvis. Its main function is to assist with hip abduction.
The gluteus medius is located in the middle of the buttocks, and it helps to stabilize the hips and pelvis.
The gluteus maximus is the largest muscle in the body, and it attaches to the back of the pelvis. It is responsible for hip extension and is used when we walk, run, or climb stairs.
All three muscles work together to move the hip joint. Cable glute kickbacks get their name from working the three gluteal muscles.
Glute kickbacks target only one joint. This makes overloading it difficult. As a result, you should use a higher rep range of 12 to 18 reps. This means that you won’t be able to increase the amount of weight gradually over time. The most important thing to consider is form. Put your efforts into improving your technique on a daily basis. Also, try to do at least one more rep every session to validate that you’re pushing yourself hard enough.
Be wary of increasing the weight too much. This causes your form to go downhill. It’s all about finding the happy medium of weight that pushes you but not so much that it causes you to loses good form.
Not Hinging Forward Enough
One of the most common mistakes people make when doing glute kickbacks is not hingeing forward enough at the waist. This puts unnecessary strain on the lower back. You want to be sure that you are hingeing forward from the waist so that your torso is at a 45-60 degree angle from your legs. This will take the strain off of your lower back and put it on the glutes where it belongs.
Moving your upper body too much
Your upper body should remain relatively still throughout the movement. The only thing that should be moving is your legs. If you find yourself moving your upper body, it means that you are not using enough weight. Stick to a weight that allows you to keep good form throughout the entire movement.
Not focusing on the mind-muscle connection
The mind-muscle connection is important for any exercise, but it is especially important for isolation exercises like the glute kickback. You want to be sure that you are focused on contracting the glutes throughout the entire movement. If you find your mind wandering, take a break and reset. It is important to be fully focused on the muscle that you are trying to target.
Adding too much weight
One of the biggest mistakes people make when doing glute kickbacks is adding too much weight. It is important to keep good form throughout the entire movement. This means using a weight that allows you to keep your upper body still and only move your legs. If you find yourself moving your upper body, it means that you are using too much weight. Stick to a weight that allows you to keep good form throughout the entire movement.
Not using a full range of motion
Another common mistake people make is not using a full range of motion. You want to be sure that you are hingeing forward from the waist and extending your legs all the way back. This will help to ensure that you are getting the most out of the exercise.
Not warming up properly
It is important to warm up before you do any type of exercise. This helps to prevent injury and get your muscles ready for the workout. A good way to warm up for glute kickbacks is to do a few sets of bodyweight squats. This will help to get your muscles warm and ready for the exercise.
Cable Kickback Alternatives
This variation is done on all fours. Keep your back straight and raise your leg up behind you, keeping your foot flexed the entire time.
Lateral band kickbacks
Place a resistance band around your ankles and do the same movement as a regular kickback, but to the side.
Lie on your back with feet flat on the ground and a band around your thighs, just above your knees. Squeezing your glutes, raise your hips off the ground until your thighs and torso form a straight line, then return to the starting position.
Holding a dumbbell in each hand, hinge forward at the hips until your torso is almost parallel to the floor. Keeping your back straight, raise one leg behind you and squeeze your glute as you bring it in line with your torso. Return to the starting position and repeat with the other leg.
The glute kickback is a great exercise for targeting the glutes. However, it is important to keep good form throughout the entire movement. This means using a weight that allows you to keep your upper body still and only move your legs. If you find yourself moving your upper body, it means that you are using too much weight. Stick to a weight that allows you to keep good form throughout the entire movement. Additionally, be sure to focus on the mind-muscle connection and use a full range of motion.