Smart Workout Diary

Cable Leg Kickback

The cable leg kickback is a hip-extension exercise performed by driving one leg backward against cable resistance. It primarily targets the glutes, with the hamstrings assisting while the trunk and pelvis stay stable. It supports glute strength, muscle development, and control of hip extension.

Demonstration

Cable Leg Kickback — demonstration 1
Cable Leg Kickback — demonstration 2

Instructions

  1. Set the cable: Attach an ankle cuff to a low cable pulley and select a light load that you can control without shifting your torso.
  2. Get into position: Fasten the cuff around one ankle, face the machine, and hold the frame or handles for balance. Step back enough to create tension, with a soft bend in both knees.
  3. Brace: Keep your chest tall, spine neutral, and pelvis level. Tighten your abdomen and keep the working hip square rather than opening it to the side.
  4. Kick back: Exhale and drive the cuffed leg backward from the hip in a smooth arc. Keep the knee slightly bent and squeeze the glute at the end without arching your lower back.
  5. Return slowly: Inhale as you bring the leg forward under control until the cable remains tensioned. Do not let the weight stack pull or twist you.
  6. Repeat evenly: Complete the planned repetitions, then switch legs and use the same controlled range of motion on both sides.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use the hip, not the lower back: Stop the backward motion before your pelvis tips forward or your lumbar spine arches.
  2. Keep the load modest: A lighter weight with a pause and glute squeeze is more useful than swinging a heavy stack.
  3. Control both directions: Resist the cable on the return rather than allowing the weight stack to drop.
  4. Stay square: Keep both hip points facing the machine; rotating outward shifts the movement away from pure hip extension.
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