Step by step
- Attach the ankle strap to the low pulley and fasten it around one ankle.
- Facing the pulley, hold on with your hands and lean your torso slightly.
- Drive your leg back with your knee almost straight, squeezing your glute.
- Return slowly.
Tip: Squeeze your glute for a second with your leg back.
Common mistakes
If your back arches, your glute works less. Lift your leg only as far as you control it.
Control the movement in both directions.
Your hips stay facing the pulley.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
Between 12 and 20 per leg works well.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable glute kickback to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.