GymPlan AICable Kickback
Cable Kickback is an intermediate isolation cable exercise that mainly works your glutes, with help from your hamstrings.
How to do the cable kickback
- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialCable Kickback alternatives
Exercises that train the same main muscle, including options with other equipment.
Glute BridgeBodyweight · Beginner
Downward Facing BalanceOther · Intermediate
Pull ThroughCable · Beginner
Hip Extension with BandsBand · Beginner
Leg LiftBodyweight · Beginner
Butt Lift (Bridge)Bodyweight · BeginnerFAQ
What muscles does the cable kickback work?
It mainly works your glutes; your hamstrings assist.
How many sets and reps of cable kickback should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the cable kickback good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.