Exercise · Form & cues

Cable Glute Kick (Standing, Strap) — form guide

Gluteus Maximus (isolation). Equipment: Cable + Ankle Strap. Difficulty: Beginner.

TEMPO

1-2-2-1

Same purpose as the kickback variant but with a deeper hip extension — better squeeze and stretch in one rep.

Sets & Reps

Programming defaults depend on your goal. Pick the row that matches yours:

Strength4–6 sets3–5 repsRPE 8–93–5 min

Hypertrophy3–5 sets8–12 repsRPE 7–990–120 s

Endurance2–4 sets15–25 repsRPE 6–845–60 s

Cues

Stand facing the cable column, slight forward lean
Ankle strap on working leg
Drive heel back and up — full hip extension
Squeeze 2s at peak

Common mistakes

Hyperextending lower back to lift higher
Rotating hips

Injury notes

Glute isolation without spinal load. Friendly for LBP.

Progression

Add 1–2.5kg/stack when 15 strict reps land each side.

Indian gym reality

Cable stations in most tier-2 and tier-3 Indian gyms sit at the back with one shared pulley — expect a queue during peak hours (7–9 am and 6–9 pm). Bring supersets or plan this lift for off-peak windows.

If your gym doesn't have this equipment

Loop a resistance band around a fixed pole or rack — mimics the constant-tension profile of a cable.

Home & hostel version

Pull-ups from a doorway bar (₹500 on Amazon) are the single best home back exercise. Add a resistance band assist if you can't hit 5 clean reps.

Nutrition & recovery around this lift

Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.

Programs that feature Cable Glute Kick (Standing, Strap)

Full workout plans where this lift sits in the main slot — pick the goal, split, and frequency that fits your life.

5-Day Upper/Lower — Muscle Gain

Legs 2× per week, hinge + squat

3-Day Full Body — Strength

Squat, deadlift, press every session

4-Day Upper/Lower — Fat Loss

Retain leg mass in a deficit

Eat to support this lift

Recovery and growth happen at the plate. A meal plan matched to the training goal:

2800 kcal Non-Veg — Muscle Gain

Fuel for heavy leg days

Frequently asked

What muscles does Cable Glute Kick (Standing, Strap) work?

Primarily Gluteus Maximus (isolation). Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.

How many sets of Cable Glute Kick (Standing, Strap) per week?

For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.

My Indian gym doesn't have this machine — what do I do?

See the "If your gym doesn't have this equipment" section above — every variant listed is a legitimate substitute, not a compromise.

How often should I do Cable Glute Kick (Standing, Strap)?

Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.