If you’re looking to build strong glutes, then cable kickbacks are a great exercise to add to your workouts. They are a fantastic accessory exercise as certain variations will isolate specific parts of your glutes. We will explore different kickback variations to help you find a version that works for you and aligns with your goals.

Cable Donkey Kick (on hands and knees)

This variation will isolate your gluteus maximus which is the biggest part of your glute. A great variation if your goal is to increase glute muscle mass.

• Attach the ankle strap to your left ankle and bring the cable pulley to the bottom.

• Come onto all 4’s on some Exercise Matting, slightly to the right of the cable machine. Make sure your hands are underneath your shoulders and knees underneath your hips. Keep a flat back and braced core.

• Keeping your left leg at a 90-degree angle, and your foot flexed, elevate your foot up towards the ceiling, so your thigh comes parallel to the ground.

• Bring your leg back towards the starting position without letting your knee touch the ground. You can bring the knee slightly in towards the chest but be careful not to let your spine round too much.

• Complete all your reps on one side and then repeat.

Kneeling Cable Donkey Kick (on bench)

This variation is very similar to the above but instead of being on the ground you’ll use a flat Exercise Bench. Being in a raised position it will allow you to get greater range of motion and may also help you feel more stable.

Bent Over Glute Kickback

Most people find this variation achieves maximum glute activation for the gluteus maximus.

• Attach the ankle strap to your left ankle and set the cable to the bottom of the Cable Crossover.

• Facing the cable, brace your core and hinge to about a 45-degree angle from the hips keeping a neutral spine.

• Have a slight bend to your supporting leg (right leg) and hold on to the cable pole with both hands for support and stability.

• Kick the left leg straight back behind you, making sure to squeeze your left glute at the top.

• Bring your leg forwards without letting your foot touch the ground.

• Squeeze your left glute at the top as this is where the muscle is under the most tension.

• Bring your leg forwards without letting your foot touch the ground.

Standing Glute Kickback (back upright)

This kickback variation focuses on hip extension, without requiring knee bend. This standing version requires stricter form as you’re in a more upright position.

• Set the cable to the bottom position and attach your left ankle to the cable.

• Have a slight bend in your supporting leg (right leg) and hold on to the cable pole with both hands for support and stability.

• Bracing your core, kick the left leg straight back behind you ensuring to keep a neutral spine and your back upright. Make sure you don’t arch your lower back.

45-degree Angle Kickback

This variation is going to targets your glute medius. You could do this variation either standing upright or in a bent over position. Holding onto the pole, kick your active leg behind you, at a 45-degree angle.

Kneeling Cable Kickback (on bench)

In this kickback exercise you’ll be using a flat bench in place of the ground. Raising the height of the ground will improve your range of motion and possibly give you a better sense of stability.

Elevated Kickback (on plyo box)

This is a great variation for your straight leg kickbacks, as with the elevation it prevents you scraping your foot along the floor as you kickback. If you don’t have a plyo box, you can also use a weight plate as an alternative.

• Place the box to the right of the cable and bring the cable to the bottom of the pulley. Attach your left foot to the ankle strap.

• Step your right foot on the box, keeping a soft bent knee.

• Take a slight hinge from the hips (about 45 degrees) maintaining a flat back and tight core.

• Kick your left leg back, keeping your leg straight and foot flexed. Make sure to squeeze your glute at the top.

• Return your leg to the beginning position and repeat for set number of reps before switching to the other side.

As you can see, you have so many variations that you can try to enhance glute growth and strength. There is no ‘best’ variation, they will all work your glute efficiently so give them a go and decide which one works best for you and what you also enjoy. Remember, consistency and correct form is key to achieving the best results possible.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength