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Glutes Cable Intermediate Unilateral Video

How to do the Cable Kick Backs

Primary: Glutes · also works Hamstrings, Calves.

Cable Kick Backs are a strength training exercise that targets the glutes. This exercise is performed using a cable machine and helps in building strength and muscle in the glutes by isolating them and ensuring focused workout of the muscle group. It also engages the hamstrings and calves as secondary muscle groups. The exercise is known for its effectiveness in sculpting and toning the glutes, and it is widely used in resistance training routines.

Demo video: Cable Kick Backs · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by attaching an ankle strap to a low pulley on a cable machine.

  2. 2

    Secure the ankle strap around your right ankle and stand facing the machine.

  3. 3

    Hold onto the machine for support and brace your core.

  4. 4

    With your knees slightly bent, kick your right leg back in a controlled motion while squeezing your glutes.

  5. 5

    Return to the starting position, ensuring to complete all repetitions for one side before switching to the other leg.

Coaching cues

  • Maintain a slight bend in the knee throughout the movement to prevent hyperextension.
  • Ensure a smooth and controlled movement without using momentum.
  • Squeeze your glutes at the top of the movement for maximum contraction.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Kick Backs alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Glute KickbackCable · beginner Cable AbductionCable · beginner Banded Glute BridgeResistance Band · beginner Banded Lateral WalkResistance Band · beginner ClamshellBodyweight · beginner Donkey KickBodyweight · beginner

Frequently asked questions

What muscles does the Cable Kick Backs work?

Primary: Glutes. Secondary: Glutes, Hamstrings, Calves

How many sets and reps of Cable Kick Backs should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Kick Backs?

Same movement pattern, different equipment: Cable Glute Kickback, Cable Abduction, Banded Glute Bridge, Banded Lateral Walk, Clamshell, Donkey Kick.

Is the Cable Kick Backs good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.