Strength

Cable Kickback

Cable Kickback targets the glutes for strength and stability by extending the hip and contracting the glute with each movement. It's excellent for toning the buttocks and enhancing lower body strength.

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Cable Kickback instructions

Step-by-step instructions

Attach an ankle strap to a low cable pulley and secure the strap around your lower calf.

Stand facing the cable machine and hold onto the machine for support. Step back a bit so that there is tension on the cable.

Elevate your foot off the ground and keep a slight bend in your knee

Kick your leg back in a controlled motion, squeezing the glutes at the top of the motion.

Slowly lower your leg back down and repeat for the programmed number of reps.

Attach an ankle strap to a low cable pulley and secure the strap around your lower calf.

Stand facing the cable machine and hold onto the machine for support. Step back a bit so that there is tension on the cable.

Elevate your foot off the ground and keep a slight bend in your knee

Kick your leg back in a controlled motion, squeezing the glutes at the top of the motion.

Slowly lower your leg back down and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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