Outer Glute Straight Leg Cable Kickback V3
Targets the gluteus medius, gluteus maximus with a controlled kickback pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus medius, Gluteus maximus. Secondary: Hamstrings, Core, Hip abductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach an ankle strap to a low pulley.
- Hold the frame, brace the core, and keep the leg straight.
- Kick the leg back and slightly out, squeezing the outer glute.
- Return slowly and repeat.
Equipment
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the gluteus medius, gluteus maximus with a controlled kickback pattern; builds strength, control and mind-muscle connection.
Common mistakes
Arching the lower back or swinging the leg instead of squeezing the glute.
Make it harder
Add ankle weight, a pause at the top, or a heavier pulley weight.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the 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
Behind the Back Kick and Toe Tap
Beginner · 4 sets × 15 each sideSide Hip Raise to T Pose
Intermediate · 3 sets × 8-12 each sideKneeling Plank Rocking Hip Stretch
Beginner · 3 sets × 10 secondsSingle Side Bodyweight Hip Thruster with Dumbbell
Advanced · 3 sets × 8-12 each sideSide Plank Outer Thigh Runner
Intermediate · 4 sets × 12-15 each sideSingle Leg Pulley Strap Hip Abduction with Hip Hinge
Advanced · 3 sets × 8-12 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.