- Attach an ankle strap to a low cable pulley.
- Secure the ankle strap around one ankle.
- Face the cable machine and hold the frame for balance.
- Stand tall with your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Slightly bend the standing leg.
- Drive the working leg backwards in a controlled motion.
- Squeeze your glute at the end of the movement.
- Slowly return your leg to the starting position.
- Complete the desired repetitions before switching sides.
PT Will Duru’s Perspective
The cable kickback is one of the most effective isolation exercises for targeting the gluteus maximus.
I use this exercise regularly because it allows you to focus directly on the glutes without placing heavy stress on the lower back or knees.
Many people struggle to feel their glutes working during squats and lunges. Cable kickbacks can help improve that mind-muscle connection and teach you how to activate the glutes properly.
Add cable kickbacks to your training if you want stronger glutes, improved lower-body strength, better hip extension, and enhanced athletic performance.
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
- Builds glute strength and size
- Improves hip extension power
- Enhances mind-muscle connection
- Supports athletic performance
- Places minimal stress on the knees
- Improves lower-body stability
Why Train the Glutes?
The glutes are the largest muscle group in the body and are responsible for producing force during walking, running, jumping, lifting, and climbing.
Strong glutes can help:
- Improve lower-body strength
- Increase sprint speed
- Improve jumping ability
- Support lower-back health
- Improve posture
- Enhance athletic performance
- Build stronger and more developed glutes
Well-developed glutes also contribute to better movement quality and reduced injury risk.
What Type of Workout Does This Exercise Fit Into?
The Cable Kickback works well in:
- Glute workouts
- Leg workouts
- Lower-body workouts
- Athletic performance programmes
- Strength training programmes
- Bodybuilding programmes
- Hypertrophy workouts
- Functional fitness programmes
This exercise is typically performed after larger compound exercises such as squats, lunges, hip thrusts, and Romanian deadlifts.
Sample Glute Workout Programme
Beginner Glute Workout
- Glute Bridge – 3 sets × 12-15 reps
- Cable Kickback – 3 sets × 12-15 reps per leg
- Cable Step-Ups – 3 sets × 10 reps per leg
- Standing Calf Raises – 3 sets × 15-20 reps
Intermediate Glute Workout
- Barbell Hip Thrust – 4 sets × 8-12 reps
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Walking Lunges – 3 sets × 12 reps per leg
- Cable Kickback – 3 sets × 12-15 reps per leg
- Cable Lateral Kick – 3 sets × 12-15 reps per leg
12REPS Coach Recommendation
For most people, I would place Cable Kickbacks toward the end of a lower-body workout.
A complete glute-focused session could look like:
- Barbell Hip Thrust
- Cable Straight Bar RDL
- Walking Lunges
- Cable Step-Ups
- Cable Kickback
- Cable Lateral Kick
This combination trains the glutes through hip extension, single-leg strength, stability, and isolation work for complete glute development.
Frequently Asked Questions
Are cable kickbacks good for beginners?
Yes. They are simple to learn and excellent for improving glute activation.
What muscles do cable kickbacks work?
They primarily target the gluteus maximus, with assistance from the hamstrings, gluteus medius, and core.
Should I arch my back during the movement?
No. Keep your core braced and your spine neutral throughout the exercise.
How high should I kick my leg back?
Only as far as you can while maintaining good posture and glute control.
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.