Cable Kickback

Cable Kickback


This exercise involves attaching a cable to a low pulley and using your leg to kick the cable back while keeping your upper body stable. It primarily targets the glutes and can be done with different variations and equipment.

Muscle Group

Equipment Required

Cable Kickback Instructions

  1. Start by attaching an ankle cuff to a low pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
  3. Attach the ankle cuff to your right ankle and step back a few feet to create tension in the cable.
  4. Place your hands on your hips or hold onto a stable object for balance.
  5. Keeping your knee slightly bent, lift your right leg back and up, squeezing your glutes at the top of the movement.
  6. Lower your leg back down to the starting position and repeat for the desired number of reps.
  7. Switch sides and repeat the exercise with your left leg.

Cable Kickback Form & Visual

Cable Kickback

Cable Kickback Benefits

  • Targets the glutes (butt muscles)
  • Helps to tone and shape the butt
  • Improves hip stability and balance
  • Can be done with minimal equipment
  • Allows for a full range of motion
  • Can be easily modified for different fitness levels

Cable Kickback Muscles Worked

  • Gluteus maximus
  • Semimembranosus
  • Semitendinosus
  • Biceps femoris

Cable Kickback Variations & Alternatives

  • Standing cable kickback
  • Seated cable kickback
  • One-arm cable kickback
  • Reverse cable kickback
  • Low cable kickback