How to do the Cable Kickback

Muscles worked: gluteus maximus, the largest glute muscle, with the hamstrings assisting.

The cable kickback lets you load the glutes one leg at a time with constant tension. It is a popular add-on for building a stronger, rounder glute line.

How to do the Cable Kickback

1. Clip the ankle strap to the low cable and to one ankle. Hold the frame and lean forward a little.
2. Keep a small knee bend and push your leg straight back, squeezing your glute.
3. Return slowly. Do all reps on one leg, then the other. Log both legs as one set.

Watch a short demo9 s video by Gerardi Performance. Opens YouTube.

Form cues

• Keep your hips square to the machine.
• Squeeze the glute at the end of the kick.
• Do not swing the leg. Smooth and slow.

Common mistakes and fixes

Arching the lower back to kick higher

Shorten the kick. The glute works through a small range, and a higher kick is the back taking over.

Swinging with momentum

Use a lighter stack. If your body rocks, it is too heavy.

Twisting the hips open

Point your hips and toes forward and keep them level.

Avoid: Arching your lower back to kick higher.

How heavy should you start?

Use the lightest stack for 12 reps on each leg. The glute is small in range and tires fast.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Banded kickback or Quadruped (all fours) donkey kick.

Questions about the cable kickback

How high should I kick on the cable kickback?

Only as high as your hips and back stay still. For most people that is just behind the body line, not up in the air.

Cable kickbacks or glute bridges?

Bridges are a better load for heavy work and are easier to learn. Kickbacks give a different angle. Many programs use both.

Exercises that go well with it

• 
  Glute BridgeGlutes · 12 to 15 reps
• 
  Hip Abduction (Machine)Glutes · 12 to 15 reps
• 
  Leg Curl (Machine)Legs · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.