Cable kickbacks

The standing Cable kickbacks is one of the best butt exercises for women to strengthen and shape their gluteal muscles.

This exercise can be performed using a cable machine at the gym or tubing band at home.

Perform this glute exercise by attaching a cuff around your ankle and standing in front of the cable pulley machine or where tubing is attached.

Read the instructions below and watch the video to learn how to properly perform the cable kickbacks. 

So it requires either a cable machine with an adjustable pulley or a tubing band.

This cable glute kickback effectively targets your glutes(butt) by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles.

It helps you develop shapely legs while increasing muscle tone of the lower body.

If you are performing this hips extension move on your leg day, add it to the last on your list.

For example if your leg workout routine includes, Barbell Back Squats, Dumbbells lunges, Reverse Hip Raise, the One Legged Cable Kickbacks should be the last one  on the list.

How to do the cable kickbacks


Note: Attach an ankle cuff to a low cable pulley and attach the cuff to your right ankle.

  1. Stand facing the weight stack and grasp the cable tower for support. 
  2. With your knees slightly bent and your abs drawn in, slowly kick your right leg back until your hip is fully extend back with your glutes contracted.
  3.  Pause for 1-2 seconds, then slowly bring your right leg back to the starting position and repeat.
  4. That’s one rep. Do 10-12 reps for 2-3 sets. Repeat on the other side. 

Generally, multi-joint, multi-muscle workouts should be higher on the list and exercises like cable kickbacks that isolate glutes and hamstrings muscles from the rest should be later as multi-joint workouts are more demanding. 

More your body feels fatigue, harder it is to perform multi-muscle exercises.

Single muscle workouts tend to be less demanding in a way that other muscles besides the targeted one is involved, so it should be performed after all your multi-muscle workouts are completed. 

To sum up, always do exercises such as squatting and lunging first in your workout because they require good technique and energy to perform such moves and avoid muscle fatigue and injuries. 

Construct your workout program in this format for legs. 

  • Barbell Squats 
  • Dumbbell Lunges 
  • Reverse Hip Raise 
  • One Legged Cable Kickbacks. 

Exercise Table

Reps Sets Level Location
10-12 3 Medium gym

There you have it! The cable kickbacks is an effective butt exercise that not only shapes the butt muscles but also tones the legs muscles. 

Is a great lower body exercise to include in your legs and butt workout routine.

Have you performed the cable kickbacks? Leave a comment below to let me how the exercise worked for you. 



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