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Every guide in Gist tagged “Cable Kickbacks”, newest first.
Cable kickbacks directly load hip extension and can build the glutes when the pelvis stays square and the cable is progressed. They work best as controlled accessory training rather than a swinging maximal-load exercise.
A straight-back cable kickback mainly trains hip extension, not abduction. A slightly diagonal path can involve upper glute fibres, but direct cable abduction or lateral steps are more specific for the hip abductors.
The core stabilises the trunk and pelvis during a cable kickback, especially in a single-leg stance. The demand improves control but is too indirect to serve as the whole core programme.
Cable kickbacks do not meaningfully train knee extension, so the quads act mainly as stabilisers. They should not replace squats, presses or leg extensions in a quad programme.
The hamstrings assist hip extension during cable kickbacks, but the knee position and modest load usually make them secondary. Use curls or hinges for a stronger hamstring-specific stimulus.
A practical guide to using cable kickback for posterior-chain strength, with technique, programming, progression and alternatives.
A practical guide to using cable kickback for hamstring strength, with technique, programming, progression and alternatives.
A practical guide to using cable kickback for glute growth, with technique, programming, progression and alternatives.
A practical guide to using cable kickback for strength, with technique, programming, progression and alternatives.
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