Deep Squat with Bent Leg Kickback Pulley Knee Strap
Combines a deep squat with a cable kickback for high glute and lower-body demand.
Glutes & HipsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~34 kcal |
How to do it
- Attach a knee strap to a low pulley.
- Descend into a deep squat.
- As you stand, perform a bent-leg kickback against the cable resistance.
- Keep the core braced and movements controlled.
- Alternate or complete all reps on one side before switching.
Equipment
- Cable Pulley
- Knee Strap
Coaching tips
Benefits
Combines a deep squat with a cable kickback for high glute and lower-body demand.
Common mistakes
Avoid letting the knees cave or losing tension on the cable.
Make it harder
Increase weight or slow the tempo.
Make it easier
Perform the squat and kickback as separate movements.
Breathing
Inhale on the descent, exhale on the stand and kickback.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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