Exercise · Form & cues
Glute Kickback (Cable) — form guide
Gluteus Maximus (isolation). Equipment: Cable + Ankle Strap. Difficulty: Beginner.
TEMPO
1-1-2-1
Stop when you feel your lower back take over. This is glute-only.
Cues
- Slight forward lean
- Drive heel back and up
- Squeeze 1 second at peak
- Slow controlled return
Common mistakes
- Hyperextending lumbar to lift higher
- Rotating hips
Injury notes
Great APT (anterior pelvic tilt) corrective.
Progression
Volume first. Add 1–2.5kg when 15 reps land easy.