The Cable Kickback is a beginner-friendly cable strength exercise that targets the glutes, with the hamstrings working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Kickback
Attach an ankle cuff to a low pulley and fasten it around one ankle.
Face the stack and hold the frame with both hands for balance.
Step back until the cable is taut and shift your weight onto the standing leg.
Brace your abs and keep a small bend in the standing knee.
Drive the working leg back and up by squeezing the glute, keeping the hips square.
Return the leg forward under control, finish the set, then swap sides.
02 The payoff
Why it earns its spot
Isolates hip extension so the glutes work without the quads sharing the load.
Cable tension stays constant through the range, unlike a bodyweight kickback.
Trains one side at a time, which exposes side to side strength differences.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Kickback, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
