Kickback (Cable)

Stand facing the cable machine with a cuff on your ankle. Kick your leg straight back, squeezing your glute. Keep your hips square to the machine.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

cable

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a cable handle to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart, and grab the handle with one hand.
Step 2Position Your Body
- Step back slightly to create tension in the cable, and hinge forward at your hips while keeping your back straight.
- Bend your knees slightly and engage your core to stabilize your body.
Step 3Start Position
- With your elbow bent at a 90-degree angle, position your arm so that your upper arm is close to your body.
- Your forearm should be parallel to the ground, ready to extend.
Step 4Perform the Kickback
- Extend your arm back by straightening your elbow while keeping your upper arm stationary.
- Focus on squeezing your triceps at the top of the movement.
Step 5Return to Start
- Slowly lower your arm back to the starting position, maintaining control of the movement.
- Ensure that your elbow stays close to your body throughout the exercise.
Step 6Repeat
- Perform the desired number of repetitions on one arm before switching to the other arm.
- Maintain proper form and control during each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the cable handle.
- Step away from the machine and ensure your area is clear before leaving.