FlexCable Glute Kickbacks
Muscles worked
- Gluteus Maximus
- Gluteus Medius
- Biceps Femoris (Long Head)
- Semitendinosus
- CategoryLegs
- Default target3 sets × 12–15 reps per side
- EquipmentCable Machine
- Movement patternIsolation Lower
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach an ankle strap to the lowest pulley and fasten it around one ankle. Face the machine, hold the frame with both hands, and hinge forward slightly with a soft bend in your standing knee.
Movement
Drive your strapped leg back and slightly up until your hip is fully extended, squeezing your glute. Return slowly until your foot is just behind your standing foot, then finish the set and switch sides.
Form Tip
Keep your hips square to the machine and your torso still. Turning your hip open to kick higher moves the work out of your glute.
Increase Difficulty
Pause for 2 seconds at the top, or slow the return.
Decrease Difficulty
Use a lighter stack, or switch to Single-Leg Glute Bridges.