WhatWorksWhat.
Glutes

Cable Glute Kickback

Pure single-glute pump - easiest exercise to feel the glute working.

Complexity · Lowhypertrophybeginner+Cable machine
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

3:40· Colossus Fitness

How to PROPERLY Perform a Glute Pull Through | Fix Your Cable Pull Through Form NOW!

Top

Bottom

Ankle strap on a low cable. Face the stack, slight forward lean. Kick the working leg straight back, squeeze, lower under control.

Common mistakes

  • Hyperextending the lower back to lift the leg higher.
  • Bending the knee mid-rep.

Where you should feel it

Pure single-glute pump - easiest exercise to feel the glute working.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable kickback, knee bent

    Bent knee throughout.

    95% on target

    On target

    Adds hamstring shortening.

  • Banded kickback

    Resistance band around ankle.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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