Exercise guide
Cable Side Leg Kick From Back
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This isolation exercise specifically targets the gluteus medius and minimus, which are essential for hip stability and creating lateral hip shape. Using a cable provides constant tension throughout the movement, leading to better muscle fiber recruitment than traditional bodyweight raises.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to the low pulley and secure it to the ankle of the leg furthest from the machine.
- Stand sideways to the cable tower, holding the frame with the near hand for stability.
- Position the cable so it runs behind your standing leg to allow for a full range of motion.
- Shift your weight onto the inside leg, keeping a slight bend in the knee and your core braced.
How to do it
- Exhale as you kick your outer leg out to the side in a wide arc, keeping your foot flexed and toes pointing straight forward.
- Lift until you feel a deep contraction in the side of your hip, ensuring your torso remains perfectly upright.
- Inhale as you slowly lower the leg back to the starting position, resisting the weight's pull to maintain tension.
- Perform the movement with a 1-0-2-0 tempo (1 second up, 2 seconds down) and switch sides after the set.
Form checklist
- Keep your hips and shoulders square; do not lean your torso away from the machine as you lift.
- Ensure your toes point forward or slightly inward; pointing them upward shifts the load to the hip flexors.
- Avoid swinging the leg; use a controlled, muscular contraction rather than momentum.
- Keep the working leg straight but not locked out at the knee.
Pro tips
- Think about pushing your heel away from your body toward the opposite wall to better engage the glute medius.
- Hold the peak contraction for one second to maximize the mind-muscle connection and metabolic stress.
Make it harder
- Perform the exercise without holding onto the machine to force the core and standing leg stabilizers to work harder.
- Add a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable side leg kick from back work?
- The cable side leg kick from back primarily targets the glutes, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the cable side leg kick from back?
- The cable side leg kick from back uses cable.
- Is the cable side leg kick from back good for beginners?
- Yes. The cable side leg kick from back is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
- Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
- Alternating Kneeling To Half KneelingBeginner · glutes and quadriceps