Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Cable Glute Kickback

CableIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Lean forward, holding the machine
  2. 2Kick back and slightly out
  3. 3Don’t arch your lower back

Most common mistake

Swinging the leg up with the lower back.

Watch a demo

Good for

  • Easy on the joints and recovery

Compare with

vs Glute Kickback Machinevs Barbell Hip Thrustvs Step-Up
A
For glutes
#11 of 29
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costExcellent

Steady cable tension on one glute at a time. Joint-friendly, but lighter than compound lifts.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ACable Pull-ThroughCable

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