1 week Ago By Laura Forsyth
On a mission to sculpt your glutes? It doesn’t always have to be about squats and thrusts — cable kickbacks deserve a permanent spot in your routine. Get the movement right, hit it from different angles, and it becomes one of the most effective ways to shape and define your lower body. You're not just moving your leg — you're squeezing through each rep to fire up the glute max, med and minimus.
The full trio gets involved when the form is solid. Kickbacks let you isolate and stay in control in a way that’s hard to match with big lifts. You can go straight back, cross behind, or lift to the side to work all angles.
You’ll hit different fibres, build rounded shape, and tighten everything from the top of the glutes to the outer hips. When done consistently, kickbacks can sculpt, lift and refine your shape. And in my experience as a qualified personal trainer and pro-level bodybuilder , here’s why the right ankle strap makes all the difference.
Having your own strap is about more than just hygiene. It’s about efficiency. When you’re in the gym with a clear training plan, the last thing you want is to waste time searching for equipment that may or may not be usable.
Knowing your strap is in your bag means one less variable — and more time spent working out. The other reason it matters? Positioning. A well-fitting strap allows you to get into the correct alignment and move through the full range of motion without the attachment shifting or digging in.
Comfort is key. The strap should feel secure around the ankle without cutting in. Some have soft lining or added padding, which is helpful especially if you’re training in shorts or using heavier loads.
A clean, simple design that fits neatly in your gym bag is ideal — there’s no need for anything bulky or overdesigned. The fastening should be secure and easy to adjust. Velcro is standard, but it should grip firmly and hold up after rigorous use.
When it comes to how it clips into the machine, a strong, well-placed metal loop (or two, depending on the exercise) gives you better balance and flow through each rep. Once I had the right ankle strap, cable training felt completely different. I could move better, hold form, and isolate exactly what I wanted to work.
Glute kickbacks are the obvious starting point, but I always vary angles - straight back, slightly across the body, and out to the side. I also add standing hamstring curls using a low cable, and occasionally core-focused movements where the strap helps anchor my feet. These kinds of movements are quiet finishers, effective when done with control and intention.
For shaping, tightening, and creating definition — especially when combined with heavier lifts — they are a non-negotiable part of my glute training..
