A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
6 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Intermediate
Isolates and strengthens the glutes for better shape and tone.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
45s
How to Perform
- 1.Attach an ankle strap to a low cable pulley.
- 2.Stand facing the machine and hold onto it for balance.
- 3.Kick your leg back while keeping it straight and squeezing your glutes.
- 4.Return slowly to the start position and repeat on both sides.
Pro Tips
- •Keep upper body stable — don’t swing your torso.
- •Squeeze glutes at the top of the movement.
- •Use slow, controlled motion for best activation.
Equipment
Cable Machine
Safety
Avoid hyperextending your lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.