Cable Kickback
- Beginner
- Cable
The cable kickback fastens an ankle cuff to a low pulley and drives one leg back behind you while the torso stays still. Because the cable pulls forward from floor level, the gluteus maximus has to finish hip extension against tension that never drops off. The hamstrings assist at the hip and the abs brace so the range comes from the hip rather than the lower back. Quadruped hip extension ranks among the highest gluteus maximus activation patterns tested, and this is the standing, cable-loaded form of that same joint action.
How to do the Cable Kickback
- Attach an ankle cuff to a low pulley and fasten it around one ankle.
- Face the stack and hold the frame with both hands for balance.
- Step back until the cable is taut and shift your weight onto the standing leg.
- Brace your abs and keep a small bend in the standing knee.
- Drive the working leg back and up by squeezing the glute, keeping the hips square.
- Return the leg forward under control, finish the set, then swap sides.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings
Why train it
- Isolates hip extension so the glutes work without the quads sharing the load.
- Cable tension stays constant through the range, unlike a bodyweight kickback.
- Trains one side at a time, which exposes side to side strength differences.
Common mistakes
- Arching the lower back to gain range, which moves the work from the glute to the spine.
- Rotating the hips open each rep, so the leg travels further without more glute work.
- Swinging the leg with momentum, which removes tension from the glute at the top.
- Loading too heavy, so the torso leans forward and the standing leg does the stabilizing.
Frequently asked questions
What muscles does the Cable Kickback work?
The Cable Kickback trains the glutes as the main target. Expect the hamstrings to take some of the load as well.
What equipment do I need for the Cable Kickback?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Kickback suitable for beginners?
Yes. The Cable Kickback is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Kickback at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Kickback should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Kickback?
Band Glute Bridge, Bodyweight Hip Abduction, and Glute Kickback Machine train the same primary muscles as the Cable Kickback. Pick whichever one matches the equipment in front of you.