Cable kickback (version 2)

Cable kickback (version 2)

The cable kickback (version 2) is a fantastic exercise that targets the glute muscles and helps to build strength and sculpt them to perfection. This exercise is particularly effective in activating the gluteus maximus, which is the largest muscle in the butt region. By incorporating cable resistance, this version of the kickback allows for consistent tension throughout the movement, leading to optimal muscle activation and growth. To perform this exercise, you will need a cable machine with an ankle attachment. Begin by attaching the ankle attachment to your ankle, and adjusting the cable to a height slightly below knee level. Stand facing the machine, with your feet shoulder-width apart and your knees slightly bent. Engage your core for stability. With the cable at the back of your ankle, slowly kick your leg back, while keeping it straight. Focus on using your glute muscle to extend your leg backward, and pause for a moment at the top of the movement, squeezing your glute for maximum contraction. Slowly return your leg back to the starting position and repeat for the desired number of repetitions. The cable kickback (version 2) can be a valuable addition to your lower body workout routine, helping to enhance glute strength and tone. Remember to start with lighter weights and gradually increase the resistance as your muscles become stronger. Incorporate this exercise into a well-rounded lower body routine that targets all major muscle groups for optimal results.


  • Stand facing a cable machine with your feet shoulder-width apart, knees slightly bent, and a low cable attachment at the ankle height.
  • Grasp the cable attachment with one hand and step back until there is tension on the cable.
  • Place your opposite hand on a stable surface or hold onto a nearby machine for support.
  • Keeping your core engaged and your back straight, exhale and extend your leg straight back, squeezing your glutes at the top of the movement.
  • Pause for a moment at the top of the movement before slowly returning your leg to the starting position.
  • Repeat for the desired number of repetitions and then switch sides to work the opposite leg.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability.
  • Start with lighter weights and gradually increase resistance to challenge your glute muscles.
  • Squeeze your glutes at the top of the movement for an extra contraction.
  • Maintain control and avoid using momentum during the exercise.
  • Keep your knees slightly bent to prevent stress on your lower back.
  • Incorporate variations of the cable kickback, such as different foot positions or ankle weights, to target your glutes from different angles.
  • Include other glute-strengthening exercises in your workout routine, such as squats, lunges, and hip thrusts, to maximize results.
  • Make sure to warm up before performing cable kickbacks to prepare your muscles and prevent injury.
  • Focus on your breathing, exhaling as you extend your leg and inhaling as you return to the starting position.
  • Pay attention to your form and technique, ensuring that your back remains straight and your movements are controlled.


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