Cable Straight Leg Diagonal Kickback
- Músculo objetivo
- Gluteus Medius
- Músculos sinergistas
- Gluteus Maximus, Tensor Fasciae Latae
- Equipamiento
- Cable
- Parte del cuerpo
- Hips
- Tipo
- Strength
The cable straight leg diagonal kickback is a hip-isolation exercise that primarily targets the gluteus medius, with the gluteus maximus and tensor fasciae latae assisting. Driving a straight leg back and out on a diagonal builds the side-glute strength that stabilizes the hips and pelvis, making it a useful accessory for runners, lifters, and anyone chasing rounder, more balanced glutes.
Cómo hacer el Cable Straight Leg Diagonal Kickback
- 1Attach an ankle strap to a low cable pulley and fasten it around the ankle of your working leg.
- 2Face the machine and stand tall an arm's length back, holding the frame for balance with your feet roughly hip-width apart.
- 3Brace your core and shift your weight onto your supporting leg, keeping a soft bend in that knee.
- 4Keeping the working leg straight, sweep it back and out on a diagonal, leading with the heel away from your midline.
- 5Squeeze the side glute hard at the top, pausing briefly when the leg is fully extended behind and out to the side.
- 6Lower the leg back toward the start under control, resisting the cable rather than letting it snap your foot down.
- 7Complete all reps on one side, then switch the strap to the other ankle and repeat.
Consejos de técnica
- Keep your torso upright and your hips square to the machine so the gluteus medius does the work instead of your lower back.
- Move slowly on the way back in — the eccentric is where much of the side-glute tension lives.
- Start light; this is an isolation movement that responds to control and a strong squeeze, not heavy loading.
- Think about pushing the leg out and back at the same time, tracing a diagonal line rather than a straight kick behind you.
Errores comunes
- Bending the working knee mid-rep, which shortens the lever and lets the hamstrings take over from the glutes.
- Arching the lower back to fling the leg higher, which loads the spine and removes tension from the target muscle.
- Rotating the torso or hips toward the working side to gain range, which cheats the rep and reduces glute activation.
- Using too much weight and swinging the leg with momentum, which turns a controlled isolation move into a loose swing and risks the hip joint.
Preguntas frecuentes
What muscles does the cable straight leg diagonal kickback work?
It primarily targets the gluteus medius, the side-glute muscle that stabilizes your hips, with the gluteus maximus and tensor fasciae latae assisting on the diagonal drive.
Why kick on a diagonal instead of straight back?
The diagonal path takes the leg back and out to the side, which shifts emphasis onto the gluteus medius. A straight-back kick targets the gluteus maximus more directly.
Is the cable straight leg diagonal kickback good for beginners?
Yes. It is a controlled, single-joint isolation move with low injury risk. Start with a light weight, hold the frame for balance, and focus on squeezing the glute at the top.
How many sets and reps should I do?
As a glute accessory, 3–4 sets of 12–20 reps per leg works well. Use a weight you can control through a full diagonal range with a clear squeeze at the top.
What's a good alternative to this exercise?
The standard cable glute kickback, cable hip abductions, or banded lateral walks all train the gluteus medius and maximus when a cable diagonal setup isn't available.
