Bent Leg Outer Glute Kickback Pulley Knee Strap
Targets the outer glutes and hip abductors with a bent-leg cable kickback.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius & outer glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Attach a knee strap to a low pulley and stand side-on or as prescribed.
- Keep the working leg bent and drive it outward/backward targeting the outer glute.
- Squeeze at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Knee Strap
Coaching tips
Benefits
Targets the outer glutes and hip abductors with a bent-leg cable kickback.
Common mistakes
Avoid rotating the hips or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you kick out, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Intermediate · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.