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.

Beginner17 lbs
Novice30 lbs
Intermediate51 lbs
Advanced77 lbs
Elite109 lbs

Cable Kickback Bodyweight Ratio Standards

See how your Cable Kickback strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Cable Kickback Standards by Bodyweight

Find the Cable Kickback strength standards for your specific body weight.
110 lbs10 lbs19 lbs34 lbs54 lbs79 lbs
120 lbs11 lbs21 lbs37 lbs58 lbs85 lbs
130 lbs13 lbs23 lbs40 lbs62 lbs89 lbs
140 lbs14 lbs25 lbs43 lbs66 lbs94 lbs
150 lbs15 lbs27 lbs46 lbs70 lbs98 lbs
160 lbs16 lbs29 lbs48 lbs73 lbs103 lbs
170 lbs18 lbs31 lbs51 lbs77 lbs107 lbs
180 lbs19 lbs33 lbs54 lbs80 lbs110 lbs
190 lbs20 lbs35 lbs56 lbs83 lbs114 lbs
200 lbs22 lbs37 lbs58 lbs86 lbs118 lbs
210 lbs23 lbs39 lbs61 lbs89 lbs121 lbs
220 lbs24 lbs40 lbs63 lbs92 lbs125 lbs
230 lbs25 lbs42 lbs65 lbs95 lbs128 lbs
240 lbs27 lbs44 lbs68 lbs97 lbs131 lbs
250 lbs28 lbs46 lbs70 lbs100 lbs134 lbs
260 lbs29 lbs47 lbs72 lbs103 lbs137 lbs
270 lbs30 lbs49 lbs74 lbs105 lbs140 lbs
280 lbs32 lbs50 lbs76 lbs107 lbs143 lbs
290 lbs33 lbs52 lbs78 lbs110 lbs146 lbs
300 lbs34 lbs54 lbs80 lbs112 lbs148 lbs
310 lbs35 lbs55 lbs82 lbs114 lbs151 lbs
90 lbs8 lbs18 lbs40 lbs75 lbs119 lbs
100 lbs9 lbs22 lbs46 lbs83 lbs130 lbs
110 lbs11 lbs25 lbs53 lbs92 lbs141 lbs
120 lbs13 lbs29 lbs58 lbs100 lbs151 lbs
130 lbs15 lbs33 lbs64 lbs108 lbs160 lbs
140 lbs17 lbs37 lbs70 lbs115 lbs169 lbs
150 lbs19 lbs41 lbs75 lbs122 lbs178 lbs
160 lbs21 lbs45 lbs81 lbs129 lbs187 lbs
170 lbs24 lbs48 lbs86 lbs136 lbs195 lbs
180 lbs26 lbs52 lbs91 lbs142 lbs202 lbs
190 lbs28 lbs56 lbs96 lbs149 lbs210 lbs
200 lbs31 lbs59 lbs101 lbs155 lbs217 lbs
210 lbs33 lbs63 lbs105 lbs160 lbs224 lbs
220 lbs35 lbs66 lbs110 lbs166 lbs231 lbs
230 lbs38 lbs70 lbs115 lbs172 lbs238 lbs
240 lbs40 lbs73 lbs119 lbs177 lbs244 lbs
250 lbs43 lbs76 lbs123 lbs182 lbs250 lbs
260 lbs45 lbs79 lbs127 lbs188 lbs256 lbs

Cable Kickback Standards by Age

Discover how Cable Kickback strength standards vary across different age groups.
1515 lbs27 lbs44 lbs67 lbs94 lbs
2016 lbs29 lbs49 lbs76 lbs106 lbs
2517 lbs30 lbs51 lbs77 lbs109 lbs
3017 lbs30 lbs51 lbs77 lbs109 lbs
3517 lbs30 lbs51 lbs77 lbs109 lbs
4017 lbs30 lbs51 lbs77 lbs109 lbs
4516 lbs29 lbs48 lbs74 lbs104 lbs
5016 lbs28 lbs46 lbs70 lbs98 lbs
5515 lbs26 lbs43 lbs65 lbs91 lbs
6014 lbs24 lbs40 lbs60 lbs84 lbs
6514 lbs23 lbs37 lbs55 lbs76 lbs
7013 lbs21 lbs34 lbs50 lbs69 lbs
7512 lbs20 lbs31 lbs45 lbs63 lbs
8012 lbs18 lbs28 lbs41 lbs57 lbs
8511 lbs17 lbs26 lbs38 lbs52 lbs
9011 lbs16 lbs24 lbs35 lbs47 lbs
1513 lbs30 lbs58 lbs97 lbs146 lbs
2014 lbs33 lbs65 lbs111 lbs166 lbs
2514 lbs34 lbs67 lbs113 lbs170 lbs
3014 lbs34 lbs67 lbs113 lbs170 lbs
3514 lbs34 lbs67 lbs113 lbs170 lbs
4014 lbs34 lbs67 lbs113 lbs170 lbs
4514 lbs32 lbs64 lbs108 lbs161 lbs
5014 lbs31 lbs60 lbs102 lbs152 lbs
5513 lbs29 lbs56 lbs94 lbs141 lbs
6013 lbs27 lbs52 lbs87 lbs129 lbs
6512 lbs25 lbs48 lbs79 lbs118 lbs
7012 lbs23 lbs44 lbs72 lbs106 lbs
7511 lbs22 lbs40 lbs65 lbs96 lbs
8011 lbs20 lbs36 lbs59 lbs86 lbs
8510 lbs19 lbs33 lbs53 lbs78 lbs
9010 lbs18 lbs31 lbs49 lbs71 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

  1. Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
  2. Stand facing the machine, holding onto it for support, with your feet hip-width apart.
  3. Engage your core and keep a slight bend in your standing leg.
  4. Keeping your leg straight, extend it backward as far as possible, squeezing your glutes at the top of the movement.
  5. Slowly return to the starting position.
  6. 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.

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