Library / Glutes
Ankle-Cuff Cable Glute Kickback
Cable · Isolation · Isolation
Glutes Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Cable
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 12-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Attach an ankle cuff to a low pulley and hinge forward 30 degrees holding the column.
- Drive your working leg backward and slightly outward (about 15 degrees) without arching your lower back.
- Squeeze the glute at peak hip extension before returning slowly.
Joint & safety considerations
No specific joint contraindications are flagged for Ankle-Cuff Cable Glute Kickback. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Abduction | Bands swap | Bands |
| Dumbbell Kickback | Dumbbell swap | Dumbbell |
| Glute Ham Developer Hip Extension | Bodyweight swap | Bodyweight |
| Mini-Band Lateral Monster Walk | Bands swap | Bands |
| Resistance Band Clam | Bands swap | Bands |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.