Cable Kickback

How to perform the Cable Kickback

1. Stand facing the cable column (or set up the attachment for a kickback) with the working ankle in the cuff and the standing leg slightly bent.
2. Brace the core and slightly hinge forward at the hips to put the glutes in a stronger line of pull.
3. Drive the working leg back by extending the hip — not by arching the lower back to throw the leg backward.
4. Squeeze the glute hard at the top of the rep, with the working leg roughly in line with the torso or slightly past it.
5. Return under control to the starting position; resist the temptation to swing the leg back through to bounce into the next rep.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Arching the lower back to extend the leg further behind the body instead of just extending at the hip.
• •Swinging the leg back through with momentum to bounce into the next rep.
• •Twisting the torso to one side to gain leverage.
• •Going too heavy on a cable kickback so the form breaks down within the first few reps.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.