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Standing Cable Kickback

Standing facing a low cable with a strap on your ankle, you push that leg straight back behind you. Isolates the buttock of the working leg.

beginnercable machineankle strap

Standing Cable Kickback, start position
START
Standing Cable Kickback, end position
END
BEFORE YOU START2
  1. Set the pulley to the lowest position and attach the ankle strap.
  2. Choose a light weight with the pin.
HOW TO DO IT

Get into position

  1. Strap the cuff around your right ankle.
  2. Face the machine and hold the frame with both hands.
  3. Lean forward slightly from the hips and tighten your stomach.

Check: You are facing the machine, holding the frame, leaning slightly forward with the cable on your right ankle.

Kick back

  1. Push your right leg straight back behind you, keeping the knee almost straight.
  2. Squeeze the buttock for a second at the top.

Check: Your leg is behind you with the buttock squeezed, and your back has not arched.

Return slowly

  1. Bring the leg slowly back under you.

Check: The leg is back under you with the weight still off the stack.

That is one rep. Do all the reps on one leg, then switch the strap to the other ankle.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Standing Cable Kickback: muscles worked, front view
Standing Cable Kickback: muscles worked, back view

gluteshamstringscorecalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Arching the lower back to kick higher. Shifts the work to the lower back. Fix: Stop where the back starts to arch; squeeze harder instead.
  • Swinging the leg with momentum. Fix: Push back slowly and return slowly.
  • Bending the knee a lot. Fix: Keep it almost straight so the buttock, not the thigh, does the work.
SAFETY1
  • Keep the weight light.
EQUIPMENT SETTINGS
  • cable machine · pulley: lowest position
RELATED EXERCISES

easier: donkey kicks

variants: donkey kicks, standing cable abduction

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