HyperBody
Exercise library · Legs

Cable Kickback.

An isolation exercise specifically designed to target and strengthen the gluteal muscles.

BeginnerCable Machine
Cable Kickback
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Attach an ankle strap to a low cable pulley and secure it to one ankle.

  2. Step 02

    Face the cable machine, holding onto the frame for support.

  3. Step 03

    Keep a slight bend in your standing leg and your core engaged.

  4. Step 04

    Extend the working leg straight back, squeezing your glute at the top.

  5. Step 05

    Avoid arching your lower back; focus on glute contraction.

  6. Step 06

    Slowly return the leg to the starting position with control.

What separates good from great

Pro cues.

  • Focus on a strong glute contraction at the peak of the movement.

  • Control the eccentric phase to maximize muscle engagement.

  • Avoid using momentum; perform the movement slowly and deliberately.