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Glute Workouts for Women

The Kneeling Cable Kickback

Strengthen your glutes and hamstrings with this take on a cable kickback.

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Target Muscles: glutes, hamstrings

How to do the kneeling cable kickback for glutes

Set Up: Position a bench in front of a low pulley cable station and attach the cuff above your right ankle. Kneel your left leg on the middle of the bench and position your hands under your shoulders, as shown. Extend your right leg forward, keeping your knee unlocked.

Action: Bring your leg back behind you until it is fully extended, ensuring that you do not hyperextend your back as you pull against the weight. Contract your glutes, hold for two counts, then slowly return back to the starting position.