Cable Kickback
The cable kickback is a cable isolation exercise targeting the glutes. By extending the leg backward against resistance, it effectively isolates the gluteal muscles and helps develop shape and strength in the posterior chain.
How to do it
- Attach an ankle cuff to the low pulley of a cable machine and secure it around one ankle.
- Stand facing the machine and hold onto it for balance with a slight bend in your standing knee.
- Keeping your core engaged and back flat, extend your cuffed leg straight back as far as comfortable.
- Squeeze your glute at the top of the movement and hold briefly.
- Slowly return your leg to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Form cues
- Keep a slight bend in your standing knee for stability.
- Engage your core to prevent your lower back from arching.
- Press your working heel straight back against the resistance.
- Squeeze your glute firmly at the peak of the movement.
- Lower your leg slowly and with control back to the start.
Breathing: Exhale as you press your leg back against the cable, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back, which shifts the work away from the glutes and strains the spine.
- Using momentum or swinging the leg, which reduces muscle engagement and control.
- Turning the foot outward, which changes the target muscle and can stress the hip joint.
- Standing too far from the machine, which pulls the cable at an awkward angle.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–15 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel strain in your lower back, ease off the weight and focus on keeping your core braced.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the cable kickback?
You should feel it working the glute muscles of the working leg. If you feel it mostly in your lower back, your torso may be moving or your lower back might be arching.
How often can I do cable kickbacks?
You can perform this exercise 2 to 3 times per week, allowing at least a day of rest between sessions for muscle recovery.
Can I do this exercise without a cable machine?
Yes, you can use resistance bands anchored to a door or sturdy object, or perform bodyweight donkey kicks.