Hamstrings & Glutes Beginner

Cable Kickback

  • Glutes
  • Hamstrings
  • Core

Cable

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Secure an ankle cuff to a low cable and hold the machine for balance.

  2. Lean forward slightly with a soft bend in the standing knee.

  3. Move the cuffed leg backward from the hip without arching the lower back.

  4. Return slowly, then switch legs after your planned reps.

Key cues

  • Keep the pelvis facing the machine.
  • Use a small controlled range.
  • Move the leg rather than the torso.

Common mistakes

  • Swinging the leg to lift a heavy stack.
  • Twisting the pelvis outward.
  • Arching the back to move the foot higher.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.