Cable Kickback

A targeted isolation exercise for the gluteus maximus. The cable machine allows for a steady, resisted movement that keeps the glute engaged at the peak.

Exercise Details

Level
Beginner
Body Area
upper
Type
isolation
Required Equipment
Cable Crossover Machine
Cable Crossover Machine
Target Muscle Groups
Primary
Triceps
Secondary
Back

Setup

Attach an ankle cuff to a low cable pulley. Stand facing the machine, holding it for balance. Lean forward slightly with a neutral spine.

Instructions

1. Kick your leg back in a controlled arc while keeping it straight.
2. Squeeze the glute at the peak of the movement.
3. Lower your leg slowly to the starting position.
4. Avoid arching your lower back as you kick.
5. Maintain a tight core.

Common Mistakes

1. Arching the lumbar spine.
2. Swinging the leg too fast.
3. Rotating the hips outward.

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