Cable kick back
The cable kickback is an isolation exercise that targets the gluteus maximus under constant cable tension. It is highly effective for isolating the glutes, improving hip extension strength, and shaping the posterior chain.
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- Attach an ankle strap to a low cable pulley and secure it around your ankle.
- Face the cable machine, step back slightly to create initial tension, and hold the machine's frame for upper body support.
- Keep a slight bend in your standing leg, engage your core, and hinge slightly forward at the hips.
- Keeping your working leg relatively straight, slowly kick it straight back and slightly upward, squeezing your glutes at the top of the movement.
- Pause for a second at peak contraction, then slowly lower your leg back to the starting position under control.
Muscles worked
Gluteus maximusHamstringsCore
Form tips
- Keep your pelvis square to the machine to prevent rotating your hips and shifting the focus off the glutes.
- Focus on driving the movement with your heel rather than swinging your leg.
- Maintain a neutral spine and engage your core to prevent arching your lower back at the top of the movement.
Common mistakes
- Arching the lower back excessively to get the leg higher, which transfers the load away from the glutes and risks injury.
- Using momentum or swinging the leg too quickly instead of using controlled muscle contraction.
- Bending the knee of the working leg too much, which recruits the hamstrings more than the glutes.
FAQ
How many reps and sets should I do?
For glute hypertrophy, perform 3 to 4 sets of 12 to 15 controlled repetitions per leg, focusing on a strong mind-muscle connection and a brief squeeze at the peak of each rep.
Where should I feel the cable kickback?
You should feel the contraction primarily in the gluteus maximus of the working leg, with minor engagement in your hamstrings and the standing leg's glute for stabilization.
How high should I kick my leg back?
Only kick back as far as your glutes can contract without forcing your lower back to arch. For most people, this is a relatively short range of motion, about 30 to 45 degrees.
