The glute kickback is a simple, targeted hip-extension move that drives one leg back to isolate the glutes — great as an accessory to round out leg day. Here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The glute kickback is an isolation exercise that targets the gluteus maximus through hip extension — you drive one leg back and up behind you against a cable or machine. It's performed one leg at a time, with the hamstrings assisting and the core and standing leg keeping you stable. Because it isolates hip extension without loading the spine, it's a beginner-friendly way to add focused glute work after your main compound lifts.
The glute kickback is an isolation lift, so it focuses on one main job: extending the hip. The gluteus maximus does that work, with the hamstrings assisting, while the core and standing leg keep you steady.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Gluteus maximus | Extends the hip to drive the leg back and up |
| Assisting | Hamstrings | Help extend the hip alongside the glutes |
| Stabilizers | Glute medius, core | Keep the pelvis level and the torso steady |
| Stabilizers | Standing leg | Supports your bodyweight throughout the set |
Step-by-step form for the cable or machine glute kickback. Keep the motion at the hip and squeeze the glute — don't arch the back.
If you want to train the same pattern with a different emphasis or equipment, these are the common swaps:
For heavier, bilateral glute work, pair kickbacks with the hip thrust as your main glute lift, and the squat to train the glutes and quads together.
The glute kickback fits any leg, glute, or lower-body day as an accessory after your main lifts. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Muscle size | 3–4 × 10–15 / leg | Controlled tempo, strong squeeze at the top, train close to failure |
| Mind-muscle work | 2–3 × 12–20 / leg | Lighter load, slow tempo, focus on feeling the glute |
| Frequency | 1–2× / week | Progress by adding a little load or a rep when you hit the top of the range |
Want a full structured plan to slot glute work into? See Push Pull Legs, and read up on RPE to gauge how hard each set should feel.
Log every glute kickback set — weight, reps per leg, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can see your glute work adding up over the weeks. You can add warm-up sets, drop sets and rest-timer holds, then drop the kickback into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It's an isolation exercise that primarily works the gluteus maximus through hip extension. The hamstrings assist, and the core and standing leg work to keep you stable.
Keep the movement at the hip rather than arching the lower back. Use a controlled range, brace your core, and focus on squeezing the glute to drive the leg back. If you feel it mostly in the lower back, reduce the range and the weight.
Both isolate the glutes well. A cable with an ankle cuff gives smooth, adjustable resistance and works in most gyms; a dedicated machine can feel more stable and guided. Use whichever lets you feel and control the movement best.
As an isolation exercise, it usually works best with moderate to lighter loads and a controlled squeeze, often in moderate to higher rep ranges. Chasing heavy weight tends to bring in the lower back and momentum.
Most lifters use it as an accessory for the glutes, doing 3–4 working sets per leg, once or twice per week, focusing on a controlled range and a strong squeeze at the top.
Track your glute kickbacks, watch your PRs climb, and run a real program — free on iOS.
Download on theApp StoreFree to start · No interruptive ads · 14-day Hero trial
This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.