How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the glute kickback (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Glute Kickback (Cable): how to do it and muscles worked

The glute kickback (cable) mainly works your glutes. You need a cable machine.

Muscles worked

Main

Glutes

How to do the glute kickback (cable)

1
Attach an ankle strap to a low cable pulley, clip it on one ankle, hold the frame and lean slightly forward with the other knee soft.
2
Keeping your working leg nearly straight, kick it back and slightly up until your glute is fully squeezed.
3
Pause for a second, then return slowly without letting the weight stack rest. Finish all reps, then switch legs. Breathe out on the kick.

Form tip: Do not arch your lower back to get the leg higher; keep your hips square and move only from the hip.

Common questions

Which muscles does the glute kickback (cable) work?: The glute kickback (cable) mainly works your glutes.
What equipment do I need for the glute kickback (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the glute kickback (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.