Bench Cable Kickback

PT Will Duru’s Perspective

The bench cable kickback is one of the best glute isolation exercises for developing strength, shape, and muscle control.

I like this variation because the bench provides additional stability, allowing you to focus entirely on driving through the glutes rather than worrying about balance.

Many people feel their lower back working more than their glutes during standing kickbacks. Using a bench often helps improve glute activation and allows for stricter form.

Add bench cable kickbacks to your training if you want stronger glutes, improved hip extension, better lower-body development, and greater mind-muscle connection.

About PT Will Duru

PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Isolates the glute muscles
• Improves glute activation
• Builds glute strength and size
• Improves hip extension power
• Reduces balance demands
• Enhances mind-muscle connection
• Supports athletic performance

Why Train the Glutes?

The glutes are responsible for generating force through the hips and play a major role in movement, posture, and athletic performance.

Strong glutes can help:

• Improve lower-body strength
• Enhance sprinting and jumping performance
• Support lower-back health
• Improve posture
• Increase hip stability
• Improve balance and coordination
• Build stronger and more developed glutes

Well-developed glutes also contribute to better movement quality during squats, lunges, deadlifts, and everyday activities.

What Type of Workout Does This Exercise Fit Into?

The Bench Cable Kickback works well in:

• Glute workouts
• Leg workouts
• Lower-body workouts
• Bodybuilding programmes
• Hypertrophy programmes
• Athletic performance training
• Functional fitness programmes
• Body recomposition programmes

It is best used as an accessory exercise after larger compound movements.

Sample Glute Workout Programme

Beginner Glute Workout

1. Glute Bridge – 3 sets × 12-15 reps
2. Bench Cable Kickback – 3 sets × 12-15 reps per leg
3. Cable Step-Ups – 3 sets × 10 reps per leg
4. Standing Calf Raises – 3 sets × 15-20 reps

Intermediate Glute Workout

1. Barbell Hip Thrust – 4 sets × 8-12 reps
2. Cable Straight Bar RDL – 4 sets × 8-12 reps
3. Walking Lunges – 3 sets × 12 reps per leg
4. Bench Cable Kickback – 3 sets × 12-15 reps per leg
5. Cable Lateral Kick – 3 sets × 12-15 reps per leg

12REPS Coach Recommendation

For most people, I would place Bench Cable Kickbacks near the end of a glute workout after the heavier compound exercises.

A complete glute session could look like:

1. Barbell Hip Thrust
2. Cable Straight Bar RDL
3. Walking Lunges
4. Cable Step-Ups
5. Bench Cable Kickback
6. Cable Lateral Kick

This combination develops glute strength, hip stability, lower-body power, and muscle development from multiple angles.

Frequently Asked Questions

Is the bench cable kickback good for beginners?
Yes. The bench support makes it easier to maintain balance and focus on glute activation.

What muscles does the bench cable kickback work?
It primarily targets the gluteus maximus, with assistance from the hamstrings, gluteus medius, and core.

Why use a bench for cable kickbacks?
The bench provides stability, helping you isolate the glutes more effectively.

Should I arch my lower back?
No. Keep your core braced and maintain a neutral spine throughout the exercise.

How many reps should I perform?
Aim for 12 to 15 repetitions per leg with controlled movement and a strong glute contraction on every rep.