Legs · Cable
Cable Kneeling Glute Kickback
How to do the cable kneeling glute kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach an ankle strap to a low cable pulley and secure it around one ankle. Get on all fours facing the machine with hands under shoulders and knees under hips. Keeping a slight bend in the working knee, drive your heel up and back until your thigh lines up with your torso, squeezing the glute hard at the top, then lower with control. Finish all reps, then switch legs.
- 1A strong squeeze in the glute of the working leg at the top
- 2Your hips and lower back staying square and steady
- 3The cable pulling you into a controlled return, not a drop
Common mistakes
- Arching your lower back to swing the leg higher
- Rotating your hips open as you kick back
- Using momentum instead of driving from the glute
Muscles worked
The cable kneeling glute kickback mainly works the glutes, with the hamstrings, lower back, and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
Kovo programs the cable kneeling glute kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.