Cable Kickback
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
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An isolation exercise that lets you focus on one muscle group, the Cable Kickback targets your glutes through a hip hinge movement pattern. Use as a finisher or accessory for glute isolation.
Everything You Need to Know About the Cable Kickback
The Cable Kickback is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a finisher or accessory for glute isolation. This timing makes the most of your workout and helps you get better results. Who is this for? All levels seeking direct glute activation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Cable Kickback — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Cable Kickback?
- 1
Attach an ankle strap to a low cable.
- 2
Face the machine and secure the strap around your ankle.
- 3
Hold the machine for support.
- 4
Keep your standing leg slightly bent.
- 5
Extend your working leg backward, squeezing your glute.
- 6
Control the return to the starting position.
What are the best tips for the Cable Kickback?
Keep your core tight throughout.
Avoid arching your lower back.
Focus on the glute squeeze, not the kick height.
Common Cable Kickback mistakes
Using momentum to swing the leg.
Bouncing or using momentum during the Cable Kickback takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Excessive lower back arching.
A compromised back position during the Cable Kickback puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not squeezing the glute at peak contraction.
Hip hinge movements like the Cable Kickback demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Cable Kickback — who it's best for
All levels seeking direct glute activation.
How to Program the Cable Kickback
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps per leg. Rest 45s between legs.
What are good alternatives to the Cable Kickback?
Other Variations
- Standing Kickback
- Kneeling Cable Kickback
- Band Kickback
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Kickback — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with light weight to feel the glute.
- Avoid hyperextending the spine.