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Cable Glute Kickback

Primary target: Gluteus Maximus (臀大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Cable station + ankle strap (low pulley)

Sets & Reps

3 sets × 12-15 reps per side · rest 60 s

How to do it

Ankle strap on, pulley low; brace on the machine with a slight forward lean; the gluteus maximus kicks the leg back and up to full hip extension; squeeze at the top; slow return.

Common mistakes

Over-arching the lower back, swinging the leg, tiny range

Muscles Worked

Other Exercises for the Same Muscle

Barbell Hip Thrust · Barbell Back Squat · Deadlift · Romanian Deadlift · Bulgarian Split Squat · Weighted Step-Up