How to Do Cable Individual Glute Kickbacks

Cable Individual Glute Kickbacks is a glutes exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Individual Glute Kickbacks

  1. 01Attach an ankle strap to a low cable pulley and stand facing the machine with the strap secured to one leg.
  2. 02Hinge slightly forward at the hips and hold the cable machine frame for balance.
  3. 03Kick the working leg backward and upward by contracting the glute.
  4. 04Keep the working knee relatively straight but not locked out during the extension.
  5. 05Return the foot slowly to the starting position, maintaining tension on the cable throughout.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Individual Glute Kickbacks

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back rounds during the kick, shorten the range of motion to ensure the movement comes only from the hip joint.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Individual Glute Kickbacks questions

What muscles does Cable Individual Glute Kickbacks work?

Cable Individual Glute Kickbacks is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Cable Individual Glute Kickbacks correctly?

Attach an ankle strap to a low cable pulley and stand facing the machine with the strap secured to one leg. Hinge slightly forward at the hips and hold the cable machine frame for balance. Kick the working leg backward and upward by contracting the glute. Keep the working knee relatively straight but not locked out during the extension. Return the foot slowly to the starting position, maintaining tension on the cable throughout.

What is the A90 coach tip for Cable Individual Glute Kickbacks?

If the lower back rounds during the kick, shorten the range of motion to ensure the movement comes only from the hip joint.

Is Cable Individual Glute Kickbacks suitable for beginners?

Cable Individual Glute Kickbacks is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Individual Glute Kickbacks?

Cable Individual Glute Kickbacks uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable individual glute kickbacks into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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