Cable butt kickbacks

Start by standing in front of the cable machine and directing your gaze toward the device. Maintain approximately an arm's length of distance between you and the cable. The foot you're training should be positioned precisely in the middle in front of the cable tower, with your legs parallel and knees slightly bent. It's crucial to keep your back consistently straight. Reach forward with your hands at chest height to grab the cable, providing the necessary stability for your body. Attach a foot loop directly above your ankle on the leg you're training, with the cable positioned at the lower pulley. Now, engage your glute muscles to begin the cable kickbacks.

Movement execution

Initiate the cable kickbacks by contracting your glute muscles and exhaling as you move the extended leg as far back as possible. Keep the rest of your body completely still, relying solely on the strength of your glute muscles. If the leg cannot be lifted any further, begin the forward movement. Inhale during this phase and use a moderate speed to return to the starting position in a controlled manner. However, do not set the foot down; proceed directly to the next repetition.

The execution of glute kickbacks involves the controlled movement of the extended leg backward while standing, until a noticeable stimulus is felt in the glutes. In contrast, Donkey Kicks extend the movement significantly farther backward. In this case, there is also the option to bend the leg and lean the entire upper body further forward.

To expand the range of motion in cable kickbacks, you can move your foot slightly in front of the standing leg during the forward movement.

Stressed muscles and common mistakes

Additional information about the muscles involved and common mistakes in performing cable kickbacks can be found on the website about cable kickbacks.

Alternative variants to butt kickbacks on the cable pulley

For more variety in your training, you can also turn to similar exercises or other variations of cable kickbacks.