Cable Kickback
Hip extension with an ankle strap on a low cable to isolate the glute.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Glutes
- Hamstrings
- Cable machine
How to do the Cable Kickback
4 steps, in the order you do them.
- Attach the ankle strap to the low cable, stand facing the machine and hold onto the support.
- Lean forward slightly with your abs tight and your standing knee slightly bent.
- Kick your leg back by extending your hip, without arching your lower back, and squeeze your glute for a second.
- Return with control, complete your reps and switch legs.
Muscles worked
Common Cable Kickback mistakes
What goes wrong most often when you do the Cable Kickback, and how to fix it.
The ankle strap is loose and spins around your ankle.
Fasten the strap snugly over your ankle, with the clip on the cable side.
You stand too close to the machine and the cable has no tension at the start.
Step back until the cable is taut with your leg forward.
Your torso leans far forward with every kick.
Lean forward only slightly and keep your torso fixed. The leg goes back without your chest dropping.
Alternatives to the Cable Kickback
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners2 × 12–15
- Experienced2 × 12–15
- Rest1:00 to 1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Glute specialization · Beginner | Beginner and intermediate | 2 × 12–15 | 1:00 |
| Glute specialization · Advanced | Intermediate and advanced | 2 × 12–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Kickback
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Glute specialization · Advanced4 days · 70 min · Intermediate and advancedSee routine →
More glutes exercises
Machine AbductionGlutes · Machine
Sumo DeadliftGlutes · Barbell
Banded Seated AbductionGlutes · Resistance band
Smith Machine Hip ThrustGlutes · Machine
Frequently asked questions
What muscles does the Cable Kickback work?
The Cable Kickback works mainly the glutes. It also works the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 12 to 15 reps with 1 minute of rest. With more experience, 2 sets of 12 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Cable Kickback?
It appears in 2 of the 36 Mobbe routines, such as Glute specialization · Beginner and Glute specialization · Advanced.