Glutes · Intermediate

Cable Glute Kickback

Glutes · also Hamstrings

Equipment: Cable Station, Ankle Strap

How to do it

• Strap a cuff to one ankle on the low pulley and face the machine
• Hold the frame, soften the standing knee, brace your core
• Keep your torso upright and hips square
• Drive the heel back from your glute
• Stop when your low back starts to arch, then return slowly

Common mistake

✕ ARCHING THE LOWER BACK → ✓ RIBS DOWN, KICK FROM THE GLUTE

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org.