# Cable Kneeling Glute Kickback - Canonical: https://fitwill.app/exercise/8088/cable-kneeling-glute-kickback/ - Media ID: 8088 - Primary muscle: Glutes - Body part: Glutes - Equipment: Ankle Strap - Video: https://fitwill.app/videos/8088/cable-kneeling-glute-kickback.mp4 ## Description The Cable Kneeling Glute Kickback is a single-leg hip extension exercise performed with an ankle strap attached to a low cable pulley while you kneel on a flat bench facing the cable stack. Because you kneel rather than stand, your torso is supported and your balance demands drop sharply, which lets you focus almost entirely on driving the working glute through a clean, full hip extension without wobbling or borrowing momentum from the rest of your body. The main muscle at work is the gluteus maximus of the moving leg, with the hamstrings assisting as the leg travels back and up. Your supporting leg, along with your core and lower back, works isometrically to hold a stable trunk position while the cable pulls your ankle backward toward the machine. That constant cable tension is what separates this version from bodyweight kickbacks: the resistance does not disappear at the top of the rep, so the glute stays loaded through the entire range. This setup suits a wide range of trainees. Beginners appreciate the stable kneeling position and the easy weight adjustments of a cable stack, while more experienced lifters use it as a focused glute finisher after squats, deadlifts, or hip thrusts. It is also a common choice in rehab-style or glute-activation programming because the light starting loads allow you to relearn proper hip extension before adding heavier resistance. Setup details matter more here than they might appear. Facing the machine with the pulley set at the bottom keeps the cable pulling your leg back toward the stack, so your glute has to fight that pull to extend the hip. Kneeling on the bench with your hands planted on the frame or the bench edge locks your torso into a slightly inclined position, which reduces the temptation to arch your lower back and turn the movement into a spinal extension exercise. To execute it well, keep the movement coming from the hip joint only. Drive the strapped leg straight back and up until your leg is roughly level with your torso, squeeze the glute briefly at the top, then lower the leg under control instead of letting the cable yank it back. The knee stays softly bent throughout and the torso stays quiet; if your body rocks or your lower back hollows out, the weight is too heavy or the range is too long. The main safety points are modest and simple to follow. Keep the weight conservative until you can control the return phase, since a heavy stack can pull your leg back hard and strain your hip or lower back. Position the bench far enough from the machine that the cable stays taut but not jammed at full extension, and check that the ankle strap is snug so it cannot slide down your ankle mid-set. ## Instructions 1. Set the cable pulley to its lowest position and attach an ankle strap securely around your working ankle, with the strap snug just above the ankle joint. 2. Place a flat bench a short distance in front of the cable machine, facing away from the stack, so the cable runs taut from the pulley to your ankle. 3. Kneel on the bench with both knees and grip the front edge of the bench or its frame with both hands, letting your torso incline forward over the bench. 4. Take the slack out of the cable and brace your core so your back stays flat and your hips stay square to the bench before the set begins. 5. Exhale and drive the strapped leg straight back and up by extending your hip, keeping the knee softly bent and the movement coming from the hip joint alone. 6. Continue until your leg is roughly level with or slightly above your torso, then pause for a moment and squeeze the glute at the top. 7. Inhale and lower the leg slowly back toward the starting point, resisting the cable's pull rather than letting it snap your leg forward. 8. Complete all repetitions on one leg, then unclip the strap, switch it to the other ankle, and repeat for the same number of reps. ## Tips & Tricks - If your lower back arches as the leg rises, shorten the range and stop at hip height; the extra height usually comes from the spine, not the glute. - Keep the bench close enough that the cable never goes slack at the start, but far enough that the stack does not bottom out when your leg is fully extended. - Aim the sole of your working foot at the ceiling and avoid rotating the hip open, which shifts work from the glute to the outer hip and turns the rep into a side kickback. - Do not swing the leg for momentum; a two-second lift with a one-second pause at the top beats three fast throws on every count. - Start with a light single plate or even just the naked cable weight; the kneeling position hides how quickly this exercise can become humbling once the return phase is controlled. - If your kneeling knee or shin aches on the bench pad, fold a towel under it or shift your knee position slightly back so the kneecap is not pressed directly into the bench. - Squeeze the strapped ankle snugly; a loose strap slides down during the set and changes where the cable pulls from. - Keep your hands planted and your shoulders relaxed; shrugging or pushing hard through your arms signals that the weight is pulling your torso around. ## Frequently Asked Questions ### Which muscles does the Cable Kneeling Glute Kickback work? The gluteus maximus of the moving leg is the primary muscle, with the hamstrings assisting hip extension. Your core, lower back, and the kneeling leg's hip stabilizers work statically to keep your torso steady against the cable's pull. ### Is the Cable Kneeling Glute Kickback good for beginners? Yes, and it is often friendlier than standing cable kickbacks because the bench supports your torso and removes most balance demands. Start with a very light weight and master the controlled return before adding plates. ### Why kneel on a bench instead of standing for this kickback? Kneeling fixes your torso angle and takes standing-leg balance out of the equation, so the working glute gets a cleaner stimulus. The inclined torso position also makes it harder to cheat by arching your lower back. ### How high should my leg go at the top of the Cable Kneeling Glute Kickback? Roughly level with your torso is enough for a full glute contraction. Lifting much higher usually comes from lumbar extension or hip rotation rather than extra glute work. ### Should my knee stay bent or straight during the kickback? Keep the knee softly bent, close to the angle it holds in the pictures of this movement. Straightening the leg turns the exercise toward a hamstring and lower back movement and changes the cable's leverage. ### My lower back aches after this exercise. What am I doing wrong? The most likely cause is arching your spine to lift the leg higher or letting the cable yank your leg back on the return. Brace your core before each rep, shorten the range, and lower the weight so you control the descent. ### What can I substitute if my gym has no cable machine or bench setup? A quadruped glute kickback on the floor with an ankle weight or a resistance band mimics the same hip extension pattern. Standing cable or band kickbacks are another option, though they demand more balance. ### How does the Cable Kneeling Glute Kickback differ from a standing cable kickback? The kneeling version supports your upper body and isolates the hip extension more strictly, while the standing version challenges balance and lets the standing hip stabilizers contribute. Both target the glutes, but the kneeling setup is easier to load cleanly. ### Where should I place the Cable Kneeling Glute Kickback in my workout? It works well as a finishing movement after heavy compound lifts like squats or hip thrusts, or early in a session as a glute activator with light weight. One to three sets of ten to fifteen reps per leg covers most goals. ### Do I need to switch the ankle strap between sets on each leg? Yes, the strap attaches to one ankle at a time in this setup. Finish all reps on the first leg, unclip, move the strap to the other ankle, and match the reps on the second side.