Cable Kickback

Strengthen your glutes with the Cable Kickback. This isolation exercise effectively targets the gluteus maximus, improving hip extension and stability.

Intermediate

Isolation

Push

1 min per set1 min rest

Hips

Cable

Variations of Cable Kickback

Isolation

Cable Medius Kickback

Target and sculpt your gluteus medius with the Cable Medius Kickback. This isolation exercise strengthens hip abduction and stability, enhancing your hip

Intermediate

HipsCable

Isolation

Resistance Band Leg Kickback

Strengthen your glutes and hamstrings with the Resistance Band Leg Kickback. This exercise isolates the posterior chain, enhancing hip extension and

Beginner

HipsResistance Band

Compound

Bear Plank Kickback

Master the Bear Plank Kickback to sculpt your glutes, stabilize your core, and build full-body control.

Advanced

HipsBody weight

Description

Cable Kickback is a strength training exercise targeting the gluteus muscles. The exerciser uses a cable machine to push back with one leg, keeping the knee slightly bent.

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How to Do Cable Kickback

1
Setup
Attach an ankle cuff to the low pulley of a cable machine and secure it around one ankle. Stand facing the machine, holding the frame for support.
2
Setup
Position your body upright with a slight bend in your standing knee and a neutral spine, engaging your core muscles. Ensure your working leg is slightly behind you with a soft knee.
3
Exhale as you slowly extend your working leg straight back, driving through your heel and squeezing your gluteus maximus. Focus on hip extension, not just kicking.
4
Continue extending until your glute is fully contracted and your leg is almost parallel to the floor, avoiding any arching in your lower back.
5
Inhale as you slowly and with control return your working leg to the starting position, resisting the pull of the cable. Do not let the weight stack touch down completely between reps to maintain tension.

Tips

Emphasize the glute-mind connection: actively squeeze your glute at the peak of the contraction to maximize muscle activation, rather than just swinging your leg.
Maintain core stability throughout the movement; brace your abdominals to prevent your lower back from arching or your torso from twisting.
Control the eccentric phase (the return): slowly bring your leg back to the starting position to increase time under tension and further challenge the glute muscles.
Experiment with slight variations in foot angle, such as externally rotating your hip slightly, to potentially target different fibers of the gluteus maximus.

Common Mistakes

×Arching the lower back excessively: Fix this by engaging your core and limiting the range of motion to where your pelvis remains stable.
×Using momentum to swing the leg: Reduce the weight and focus on slow, controlled hip extension driven by the glute, not a forceful kick.
×Not fully extending the hip: Ensure you push the leg back until your glute is fully contracted, but without hyperextending your lower back.

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Frequently Asked Questions

Is Cable Kickback good for beginners?

Cable Kickback is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Kickback?

You need Cable to perform Cable Kickback. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Kickback?

Emphasize the glute-mind connection: actively squeeze your glute at the peak of the contraction to maximize muscle activation, rather than just swinging your leg. Maintain core stability throughout the movement; brace your abdominals to prevent your lower back from arching or your torso from twisting. Control the eccentric phase (the return): slowly bring your leg back to the starting position to increase time under tension and further challenge the glute muscles. Experiment with slight variations in foot angle, such as externally rotating your hip slightly, to potentially target different fibers of the gluteus maximus.

What are common mistakes when doing Cable Kickback?

Arching the lower back excessively: Fix this by engaging your core and limiting the range of motion to where your pelvis remains stable. Using momentum to swing the leg: Reduce the weight and focus on slow, controlled hip extension driven by the glute, not a forceful kick. Not fully extending the hip: Ensure you push the leg back until your glute is fully contracted, but without hyperextending your lower back.

Related Exercises

Compound

Cable Lying Hip Flexion (Reverse Squat)

Strengthen your glutes and hamstrings with the Cable Lying Hip Flexion. Lie on your back, feet in a cable machine, and push for a powerful reverse squat.

Intermediate

HipsCable

Compound

Cable Standing Hip Extension

Strengthen your glutes and hamstrings with the Cable Standing Hip Extension. This exercise effectively builds hip power and improves lower body stability.

Intermediate

HipsGluteus MaximusCable

Isolation

Cable Lying Single Leg Hip Flexion

Strengthen your hip flexors with the Cable Lying Single Leg Hip Flexion. This isolation exercise targets the iliopsoas for improved core stability and leg

Intermediate

HipsCable