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IntermediateGlutesCable MachineIsolation

Cable Kickback

An isolation exercise that targets the gluteus maximus using a cable machine. Cable kickbacks are great for glute activation and building shape.

Cable Kickback demonstration

Visual demonstration — Cable Kickback

Muscles Worked

Gluteus Maximus (Primary)HamstringsGluteus Medius

Step-by-Step Instructions

  1. 1Attach an ankle strap to the low cable pulley.
  2. 2Fasten the strap to your ankle and face the machine, holding onto it for support.
  3. 3Hinge slightly forward and extend your leg straight back, squeezing your glutes.
  4. 4Return your leg to the starting position with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Focus on squeezing the glutes at the top.
  • Keep your torso still—avoid swinging.
  • Use a moderate weight for full range of motion.

Common Mistakes to Avoid

  • Using momentum to swing the leg.
  • Overarching the lower back.
  • Turning the toe outward excessively.

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