Cable Kickback Strength Standards for Men and Women
Discover how your Cable Kickback performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Cable Kickback Strength Level
Calculate Your Cable Kickback Strength
Cable Kickback Weight Standards
Compare your Cable Kickback performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 17 lbs |
| Novice | 30 lbs |
| Intermediate | 51 lbs |
| Advanced | 77 lbs |
| Elite | 109 lbs |
Cable Kickback Bodyweight Ratio Standards
See how your Cable Kickback strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.40 |
| Elite | 0.60 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.20 |
| Intermediate | 0.45 |
| Advanced | 0.80 |
| Elite | 1.20 |
Cable Kickback Standards by Bodyweight
Find the Cable Kickback strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 10 lbs | 19 lbs | 34 lbs | 54 lbs | 79 lbs |
| 120 lbs | 11 lbs | 21 lbs | 37 lbs | 58 lbs | 85 lbs |
| 130 lbs | 13 lbs | 23 lbs | 40 lbs | 62 lbs | 89 lbs |
| 140 lbs | 14 lbs | 25 lbs | 43 lbs | 66 lbs | 94 lbs |
| 150 lbs | 15 lbs | 27 lbs | 46 lbs | 70 lbs | 98 lbs |
| 160 lbs | 16 lbs | 29 lbs | 48 lbs | 73 lbs | 103 lbs |
| 170 lbs | 18 lbs | 31 lbs | 51 lbs | 77 lbs | 107 lbs |
| 180 lbs | 19 lbs | 33 lbs | 54 lbs | 80 lbs | 110 lbs |
| 190 lbs | 20 lbs | 35 lbs | 56 lbs | 83 lbs | 114 lbs |
| 200 lbs | 22 lbs | 37 lbs | 58 lbs | 86 lbs | 118 lbs |
| 210 lbs | 23 lbs | 39 lbs | 61 lbs | 89 lbs | 121 lbs |
| 220 lbs | 24 lbs | 40 lbs | 63 lbs | 92 lbs | 125 lbs |
| 230 lbs | 25 lbs | 42 lbs | 65 lbs | 95 lbs | 128 lbs |
| 240 lbs | 27 lbs | 44 lbs | 68 lbs | 97 lbs | 131 lbs |
| 250 lbs | 28 lbs | 46 lbs | 70 lbs | 100 lbs | 134 lbs |
| 260 lbs | 29 lbs | 47 lbs | 72 lbs | 103 lbs | 137 lbs |
| 270 lbs | 30 lbs | 49 lbs | 74 lbs | 105 lbs | 140 lbs |
| 280 lbs | 32 lbs | 50 lbs | 76 lbs | 107 lbs | 143 lbs |
| 290 lbs | 33 lbs | 52 lbs | 78 lbs | 110 lbs | 146 lbs |
| 300 lbs | 34 lbs | 54 lbs | 80 lbs | 112 lbs | 148 lbs |
| 310 lbs | 35 lbs | 55 lbs | 82 lbs | 114 lbs | 151 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 8 lbs | 18 lbs | 40 lbs | 75 lbs | 119 lbs |
| 100 lbs | 9 lbs | 22 lbs | 46 lbs | 83 lbs | 130 lbs |
| 110 lbs | 11 lbs | 25 lbs | 53 lbs | 92 lbs | 141 lbs |
| 120 lbs | 13 lbs | 29 lbs | 58 lbs | 100 lbs | 151 lbs |
| 130 lbs | 15 lbs | 33 lbs | 64 lbs | 108 lbs | 160 lbs |
| 140 lbs | 17 lbs | 37 lbs | 70 lbs | 115 lbs | 169 lbs |
| 150 lbs | 19 lbs | 41 lbs | 75 lbs | 122 lbs | 178 lbs |
| 160 lbs | 21 lbs | 45 lbs | 81 lbs | 129 lbs | 187 lbs |
| 170 lbs | 24 lbs | 48 lbs | 86 lbs | 136 lbs | 195 lbs |
| 180 lbs | 26 lbs | 52 lbs | 91 lbs | 142 lbs | 202 lbs |
| 190 lbs | 28 lbs | 56 lbs | 96 lbs | 149 lbs | 210 lbs |
| 200 lbs | 31 lbs | 59 lbs | 101 lbs | 155 lbs | 217 lbs |
| 210 lbs | 33 lbs | 63 lbs | 105 lbs | 160 lbs | 224 lbs |
| 220 lbs | 35 lbs | 66 lbs | 110 lbs | 166 lbs | 231 lbs |
| 230 lbs | 38 lbs | 70 lbs | 115 lbs | 172 lbs | 238 lbs |
| 240 lbs | 40 lbs | 73 lbs | 119 lbs | 177 lbs | 244 lbs |
| 250 lbs | 43 lbs | 76 lbs | 123 lbs | 182 lbs | 250 lbs |
| 260 lbs | 45 lbs | 79 lbs | 127 lbs | 188 lbs | 256 lbs |
Cable Kickback Standards by Age
Discover how Cable Kickback strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 94 lbs |
| 20 | 16 lbs | 29 lbs | 49 lbs | 76 lbs | 106 lbs |
| 25 | 17 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 30 | 17 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 35 | 17 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 40 | 17 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 45 | 16 lbs | 29 lbs | 48 lbs | 74 lbs | 104 lbs |
| 50 | 16 lbs | 28 lbs | 46 lbs | 70 lbs | 98 lbs |
| 55 | 15 lbs | 26 lbs | 43 lbs | 65 lbs | 91 lbs |
| 60 | 14 lbs | 24 lbs | 40 lbs | 60 lbs | 84 lbs |
| 65 | 14 lbs | 23 lbs | 37 lbs | 55 lbs | 76 lbs |
| 70 | 13 lbs | 21 lbs | 34 lbs | 50 lbs | 69 lbs |
| 75 | 12 lbs | 20 lbs | 31 lbs | 45 lbs | 63 lbs |
| 80 | 12 lbs | 18 lbs | 28 lbs | 41 lbs | 57 lbs |
| 85 | 11 lbs | 17 lbs | 26 lbs | 38 lbs | 52 lbs |
| 90 | 11 lbs | 16 lbs | 24 lbs | 35 lbs | 47 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 13 lbs | 30 lbs | 58 lbs | 97 lbs | 146 lbs |
| 20 | 14 lbs | 33 lbs | 65 lbs | 111 lbs | 166 lbs |
| 25 | 14 lbs | 34 lbs | 67 lbs | 113 lbs | 170 lbs |
| 30 | 14 lbs | 34 lbs | 67 lbs | 113 lbs | 170 lbs |
| 35 | 14 lbs | 34 lbs | 67 lbs | 113 lbs | 170 lbs |
| 40 | 14 lbs | 34 lbs | 67 lbs | 113 lbs | 170 lbs |
| 45 | 14 lbs | 32 lbs | 64 lbs | 108 lbs | 161 lbs |
| 50 | 14 lbs | 31 lbs | 60 lbs | 102 lbs | 152 lbs |
| 55 | 13 lbs | 29 lbs | 56 lbs | 94 lbs | 141 lbs |
| 60 | 13 lbs | 27 lbs | 52 lbs | 87 lbs | 129 lbs |
| 65 | 12 lbs | 25 lbs | 48 lbs | 79 lbs | 118 lbs |
| 70 | 12 lbs | 23 lbs | 44 lbs | 72 lbs | 106 lbs |
| 75 | 11 lbs | 22 lbs | 40 lbs | 65 lbs | 96 lbs |
| 80 | 11 lbs | 20 lbs | 36 lbs | 59 lbs | 86 lbs |
| 85 | 10 lbs | 19 lbs | 33 lbs | 53 lbs | 78 lbs |
| 90 | 10 lbs | 18 lbs | 31 lbs | 49 lbs | 71 lbs |
Cable Kickback Overview
Cable Kickbacks are an effective exercise to isolate and strengthen the glute muscles, improving lower body strength and stability through a controlled, isolated leg extension using a cable machine.
Muscles Worked
Equipment Needed
Cable Machine, Ankle Strap
How To Perform the Cable Kickback
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto it for support, with your feet hip-width apart.
- Engage your core and keep a slight bend in your standing leg.
- Keeping your leg straight, extend it backward as far as possible, squeezing your glutes at the top of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of reps, then switch legs.
Want to perfect your form? Check out our detailed guide on Cable Kickback for proper technique and tips.
Pro Tips for Cable Kickback
- Keep your core engaged throughout the movement to maintain balance.
- Avoid arching your lower back; focus on squeezing your glutes.
- Move slowly and with control to maximize muscle engagement.
- Start with a lighter weight to master the form before increasing resistance.
Cable Kickback Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Cable Kickback?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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