Cable Kickback
The Cable Kickback primarily works the Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, Rectus Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Kickback is an beginner isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Biceps Femoris (Long Head). As a unilateral push, each side is trained independently for balanced development.
Stand facing a cable machine and kick your leg back against the cable resistance.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus |
| Secondary | Biceps Femoris (Long Head) |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Femoris (Long Head) assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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