Legs · Cable
Cable Kickbacks
How to do the cable kickbacks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach cable to ankle, extend leg backward in a controlled motion, focusing on glute contraction.
- 1Feel your glute contracting as you extend your leg back against the cable
- 2Keep your torso steady and core engaged
- 3Pause at the end to maximize activation
Common mistakes
- Avoid swinging your leg or using momentum
- Don't arch your lower back; hinge at the hips
- Avoid rotating your foot outward; keep toes pointed down
Muscles worked
The cable kickbacks mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Cable Kickbacks strength standards
See how your cable kickbacks ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM12.5 lb
Silvere1RM27.5 lb
Golde1RM50 lb
Platinume1RM72.5 lb
Diamonde1RM87.5 lb
Champione1RM102.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable kickbacks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.