A Typical Session
17 Min
Warm-up
3m
Main Set
10m
Finisher
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Isolates the glute max and improves shape and glute activation.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Attach an ankle strap to a low cable pulley.
- 2.Kick your leg straight back while squeezing your glutes.
- 3.Return slowly without letting the weight pull your leg forward.
Pro Tips
- •Lean slightly forward to increase glute engagement.
- •Do not swing your leg; use slow control.
- •Pause and squeeze at full extension.
Equipment
Cable Machine
Safety
Avoid excessive lower-back arch.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.