Scan to open on your phonegymvim.app/exercises/cable-kickback

Cable Kickback 5s · no sound

Cable Kickback

Standing single leg hip extension against a low cable that isolates the glutes through a controlled range.

Primary muscle
Glutes
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Attach an ankle cuff to a low pulley and fasten it around one ankle.
  2. Face the stack and hold the frame with both hands for balance.
  3. Step back until the cable is taut and shift your weight onto the standing leg.
  4. Brace your abs and keep a small bend in the standing knee.
  5. Drive the working leg back and up by squeezing the glute, keeping the hips square.
  6. Return the leg forward under control, finish the set, then swap sides.

Common mistakes

  • Arching the lower back to gain range, which moves the work from the glute to the spine.
  • Rotating the hips open each rep, so the leg travels further without more glute work.
  • Swinging the leg with momentum, which removes tension from the glute at the top.
  • Loading too heavy, so the torso leans forward and the standing leg does the stabilizing.

Muscles worked

Primary
Glutes
Secondary
Hamstrings

Same movement, other equipment

Bodyweight Hip Abduction Beginner Bodyweight Hip Abduction Glutes Bodyweight Glute Kickback Machine Beginner Glute Kickback Machine Glutes Machine

Similar exercises

Cable Bench Straight Leg Kickback Beginner Cable Bench Straight Leg Kickback Glutes Cable Machine Cable Hip Abduction Beginner Cable Hip Abduction Glutes Cable Machine Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Standing Cable Hip Abduction Beginner Standing Cable Hip Abduction Glutes Cable Machine B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight

Good to know

What muscles does the Cable Kickback work?
Mainly the glutes. It also works the hamstrings.
What equipment do you need for the Cable Kickback?
It uses a cable machine. Without it, the Bodyweight Hip Abduction and the Glute Kickback Machine train the same muscles the same way.
Is the Cable Kickback good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod