Cable Kickback II
Tone & sculpt your glutes with Cable Kickback II! Strengthen your posterior chain with this targeted exercise.
The Cable Kickback II mainly works the glutes & hips and hamstrings, with help from the calves / shins and lower back. You'll need: ankle cuff attachment or cable machine.
Required Equipment
Cable Kickback II Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
Cable Kickback II Variations and Alternatives
How to do the Cable Kickback II
Attach the ankle cuff or strap to a low cable pulley and then attach it to one of your ankles.
Face the cable machine, holding onto the machine frame or the bar for support, with your feet hip-width apart.
Shift your weight onto your stationary leg.
Keeping your knee straight, exhale and slowly kick the cuffed leg straight back in a controlled motion. Your torso should lean forward naturally as your leg lifts to allow for a full range of motion.
Squeeze your glute at the top of the movement for a moment.
Inhale and return your leg to the starting position with control, without letting the weight stack rest between repetitions.
Complete the desired number of repetitions on one side before switching the cuff to the opposite ankle and repeating the exercise.
Be sure to maintain good posture throughout the exercise and move in a slow, controlled manner to maximize the engagement of the target muscle group and to minimize the risk of injury. Adjust the weight according to your fitness level to ensure effectiveness while maintaining proper form.
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Cable Kickback II FAQs
What muscles does the Cable Kickback II work?
The Cable Kickback II mainly works the glutes & hips and hamstrings, with help from the calves / shins and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Kickback II?
Ankle cuff attachment or cable machine.
What workout day should the Cable Kickback II go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Kickback II variations and alternatives?
Similar exercises include the Cable Kneeling Glute Kickback, Cable Lying Hip Flexion, Cable Squat and Cable Straight-Leg Diagonal Kickback.
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