Cable Kickback
Gluteus maximus
Hamstrings
Cable machine
Setup
Attach an ankle strap to a low-pulley cable and fasten it around your ankle. Stand facing the machine, take a step back, and hinge forward at your hips, keeping your back straight. Hold onto the machine for balance.
How to perform
- Keeping your core engaged and your leg straight, extend your leg backward until your hip is fully extended.
- Squeeze your glute at the top of the movement.
- Slowly and with control, return your leg to the starting position.
- Complete all reps on one side before switching to the other.
Form cues
- Keep your torso still and stable; avoid any twisting.
- The movement should come from the hip, not the lower back.
- Maintain a slight bend in your supporting leg.
- Control the weight on the way back; don't let it just drop.
Common mistakes
- Arching the lower back to lift the weight higher.
- Using momentum by swinging the leg.
- Bending the working leg's knee.
- Rotating the hips or torso during the movement.