FormAtlas

Exercise reference

Cable Kickback.

Cable Kickback is a beginner exercise for glutes. It uses cable station. Focus on one joint or muscle group with a controlled range of motion.

Cable Kickback single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: GlutesAlso: Hamstrings
Required equipment
Cable station
Movement
Isolation
Level
Beginner

Before you start

Equipment and setup

A cable station with the correct attachment, pulley height, and weight pin set before you take tension.

General movement guidance

This page currently uses general isolation guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

  1. Choose a range of motion you can control without swinging.
  2. Move the target joint smoothly and keep the rest of the body quiet.
  3. Pause briefly at the hardest point before returning with control.

Form cues

  • No swinging
  • Own the end range
  • Slow return

Common mistakes

  • Swinging the weight
  • Choosing more load than the joint can control

Scale it

Easier: Use less load and a slower tempo.

Harder: Add load only after the target muscle stays in control.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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