Strength

Cable Kickback

Cable Kickback targets the glutes for strength and stability by extending the hip and contracting the glute with each movement. It's excellent for toning the buttocks and enhancing lower body strength.
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Cable Kickback instructions
Step-by-step instructions
1
Attach an ankle strap to a low cable pulley and secure the strap around your lower calf.
2
Stand facing the cable machine and hold onto the machine for support. Step back a bit so that there is tension on the cable.
3
Elevate your foot off the ground and keep a slight bend in your knee
4
Kick your leg back in a controlled motion, squeezing the glutes at the top of the motion.
5
Slowly lower your leg back down and repeat for the programmed number of reps.
Attach an ankle strap to a low cable pulley and secure the strap around your lower calf.
Stand facing the cable machine and hold onto the machine for support. Step back a bit so that there is tension on the cable.
Elevate your foot off the ground and keep a slight bend in your knee
Kick your leg back in a controlled motion, squeezing the glutes at the top of the motion.
Slowly lower your leg back down and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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