Strap in at the ankle and drive your leg back against the cable.
Lead with the glute and keep your torso still, don't swing the leg with momentum.
The ankle cuff puts the cable's resistance directly on the leg, so the glute drives pure hip extension against tension that never disappears, even at the squeeze where the muscle is fully shortened. Working one side at a time means the stronger leg cannot mask the weaker one, and the hamstrings assist as the leg travels back. It is the polish move for glutes, precise, strict, and best done after your heavy hip work.
Yes, when they are done strictly. The cable loads the glute through its full arc including the squeeze at the top, which is where most glute moves go slack. They will not replace heavy hip extension work, they finish it.
You are arching to fake extra height on the kick. Keep your torso still with a slight forward lean, kick only as far as the hip extends, and squeeze the glute at the end rather than lifting the leg higher with your spine.
Light to moderate. The moment the leg swings or the torso twists to move the stack, the glute stops being the driver. Smooth, paused reps at a modest weight beat a heavy stack every time.
