Cable Kickback
Isolates the glutes
Requires a cable machine
No spinal loading
Great finisher on leg day
Beginner-friendly
Step 1
Attach the ankle strap attachment to the cable pulley set at the lowest position, and secure it around your left ankle. Face the machine and hold the pole for balance with your feet hip-width apart. Hinge forward from your hips so your torso is leaning forward slightly. This is your starting position.
Step 2
Keeping your right foot firmly planted and your left leg straight, exhale and extend your left leg back and up to around hip height. Keep your foot flexed with toes pointing down toward the floor, and focus on squeezing your glute at the top of the movement rather than swinging your leg with momentum. Your lower back should stay flat, so avoid arching it to get more range. If you need to use momentum or your back is arching, lower the weight.
Step 3
Inhale and slowly lower your left foot back to the floor with control, resisting the cable's pull on the way down. Complete all reps on the left side, then switch the ankle wrap to the right ankle and repeat.
Exercise Benefits
The cable kickback is one of the best exercises for isolating the glutes, and the cable's consistent tension means your glutes work hard throughout the entire range of motion, not just at the top. It's a great accessory movement on lower-body days and works especially well at the end of a session when your glutes are already fatigued from heavier compound lifts.
