Cable Leg Kickback
The cable leg kickback is an isolation exercise targeting the gluteal muscles. Using a cable machine provides constant resistance throughout the range of motion, making it effective for glute activation, shaping, and strength.
How to do it
- Attach an ankle strap to the low pulley of a cable machine and secure it to one ankle.
- Face the machine and hold the frame for support, keeping your body slightly inclined.
- Keeping your knee straight, kick your strapped leg backward and upward as far as possible.
- Squeeze your glute at the top of the movement.
- Slowly return your leg to the starting position and repeat, then switch legs.
Form cues
- Secure the ankle strap firmly before you begin
- Keep your torso steady and lean slightly forward
- Drive your heel backward rather than lifting your leg too high
- Squeeze your glutes at the peak of the motion
- Lower the weight with control without dropping it
Breathing: Exhale as you kick your leg backward, and inhale as you return to the starting position.
Common mistakes
- Ararching your lower back: This places unnecessary stress on the spine instead of isolating the glutes.
- Using momentum: Swinging the leg too fast relies on physics rather than muscle strength.
- Bending the working knee: Allowing the knee to bend shifts the focus away from the glutes.
Muscles worked
Primary: glutes. Secondary: upper legs, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per leg, rest 60 seconds
Lose weight
3 sets x 12-15 reps per leg, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps per leg, rest 60-90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, reduce the weight and keep your torso rigid.
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
Why do I feel this in my lower back instead of my glutes?
You are likely arching your back to lift the leg higher. Keep your core braced and focus on a smaller range of motion driven by the heel.
How heavy should the cable weight be?
Start light to master the form. You should feel your glutes working without needing to jerk your body to move the weight.
How often can I do cable leg kickbacks?
You can include them 2 to 3 times per week as part of your lower body routine, allowing at least a day of rest between sessions.