Cable Kickback.

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.

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.

Questions, answered.

What is the Cable Kickback?

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

What muscles does the Cable Kickback work?

The Cable Kickback primarily works your glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Cable Kickback?

You need a cable machine to perform the Cable Kickback.

How many sets and reps should I do for the Cable Kickback?

A typical prescription for the Cable Kickback is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cable Kickback good for beginners?

Yes. The Cable Kickback is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.