How To Do Cable Kickbacks (Glutes)

Cable Kickbacks Exercise

Cable kickback exercise is a good one for really working the glute muscles and firming up the backside.

It’s typically performed more often by females, however men can also do it if they are looking to build up their glutes, which could then potentially help them with their other lower body lifting movements.

It can be done in a prone or upright position depending on your preference and the equipment you have available.

As this is more of an isolation move, do it towards the end of your workout rather than the beginning.

Cable Kickbacks How To

  • Stand upright in front of a low cable pulley or alternatively, kneel across a flat bench that’s placed in front of a low cable pulley.
  • Next, you’ll watch to attach the cable to the working leg’s ankle using an ankle strap. If doing the flat bench variation, this working leg should be extended beside the bench with the other leg bent as you balance on the bench.
  • Once ready, slowly begin to pull the leg back and away from the pulley. As you do this, you should feel the resistance that your glutes then have to overcome as you extend the leg back through the movement pattern.
  • Lift the leg back as far as you can go, pause and then bring back to the starting position.
  • Once all reps are completed, switch sides and then repeat.

Form and Technique

While doing this exercise, it’s important to never let yourself swing the weight, which will result in less stress being placed on the target muscle. Also be sure to keep your back upright at all times.

Variations:   Side Leg Raises, Standing Leg Raises, Glute Bridge, Glute Ham Raise

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps