Cable Kickback

Watch the video below to see a demonstration of proper form and technique for the cable kickback exercise. You can also check out some more glutes exercise videos or find exercises for other muscle groups.

Instructions for Cable Kickback

To perform a set of cable kickback:

1. Starting Position

   Stand in front of a pulley with an ankle strap around your right ankle. Your right knee is slightly bent so your feet are just off the ground. Use your arms to support you, as improving balance is not the main objective of this exercise. Your trunk should be in a neutral position.

2. Concentric (Backward) Motion

   Without changing the angle of your right leg, drive it behind you until your foot is behind your trunk. Be aware of not changing the position of your trunk, specifically your lower back. Focus on keeping the movement in the hip joints.

3. Back position

   Pause at the back position for a 2 sec count while squeezing your butt to extend your hip and hold the leg behind you.

4. Eccentric (Forward) Motion

   Slowly allow your leg to come forward, under control, until your foot is ahead of your trunk. Focus on keeping alignment of your trunk and performing the movement through the hips. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of cable kickback repetitions for each side before resting.

This completes one set of cable kickback.