GlutesHamstringsCable MachineBodyweightbeginner
Kickback
Cable or bodyweight kickbacks isolate the glutes through hip extension. They are an excellent glute activation exercise and work well as a finisher after heavy compound movements.
How to Perform
1
Attach an ankle strap to a low cable or get on all fours for bodyweight version.
2
Extend your hip to push your foot straight back behind you.
3
Squeeze your glute at the peak contraction and hold for 1-2 seconds.
4
Return slowly to the starting position.
5
Keep your back flat and core braced — do not arch your lower back.
Common Mistakes to Avoid
Arching the lower back instead of isolating the glute.
Using momentum to swing the leg back.
Not squeezing at the top of the movement.
Muscle Activation
Glutes85%
Hamstrings20%
Variations
Banded KickbackDonkey Kick
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