Side Lying Cable Kickback
Side-lying cable kickback that isolates the glutes with constant tension.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on your side and attach an ankle strap to a low cable.
- Kick the top leg back against the resistance while keeping the hips stacked.
- Squeeze the glute at the end range.
- Return with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Side-lying cable kickback that isolates the glutes with constant tension.
Common mistakes
Avoid rotating the pelvis or using momentum.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-15 repsGeneral 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.