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LegsCableIsolation — hip extension

Cable Glute Kickback

Reviewed by Bryan Cortez, MS

Lock the lower back, move from the hip — the glute does all the work.

Rep Sweet Spot
12-20
Sets
2-3
sets per leg
RIR
0-1

How to do it

Setup

  • Ankle strap on the low cable, hinge slightly forward, hold the frame for support.

Execution

  • Drive the leg straight back from the hip, squeeze the glute, control the return; don't arch the lower back to cheat it.

Common Errors

  • Arching the lower back to swing the leg higher
  • Rotating the hip open to fake extra range
  • Using momentum instead of a controlled squeeze
  • Standing too upright (cuts the glute tension)

No-Fly Zone

under 8 reps (you'll just swing from the lower back)

Programming

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The Evidence

Isolates the glute with constant tension. Does NOT load heavy — pair it with a hip thrust or squat.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.