Cable Squat Side Leg Kick

Muscles worked

Setup

1. Attach an ankle strap to the low pulley of a cable machine and secure it to the ankle furthest from the machine.
2. Stand sideways to the cable stack with feet shoulder-width apart and enough distance to create tension on the cable.
3. Maintain an upright posture with your core engaged and hands held at chest height or on your hips for balance.

How to do it

1. Inhale and lower your hips into a squat, keeping your chest up and ensuring your knees track over your toes.
2. Exhale and drive through your heels to return to a standing position.
3. As you reach the top of the squat, kick the weighted leg out to the side in a controlled lateral motion.
4. Slowly lower the leg back to the starting stance and immediately begin the next squat repetition.

Form checklist

• Keep your torso as vertical as possible; avoid leaning away from the machine during the kick.
• Ensure the standing leg remains stable with a slight bend in the knee.
• Lead with the heel during the side kick to maximize gluteus medius activation.
• Maintain constant tension on the cable by not letting the weight stack touch between reps.

Pro tips

• Squeeze your obliques at the peak of the leg kick to enhance lateral core stability.
• Focus on a slow, 2-second eccentric phase during the squat to increase time under tension for the quads and hamstrings.
• Keep your toes pointed forward rather than upward during the kick to isolate the hip abductors.

Make it harder

• Perform the exercise without holding onto the cable machine frame to significantly increase the balance and core demand.
• Add a 2-second isometric pause at the bottom of the squat and at the peak of the lateral kick.

Frequently asked

What muscles does the cable squat side leg kick work?

The cable squat side leg kick primarily targets the adductors, glutes, and hip flexors, and also works the hamstrings, obliques, and quadriceps as secondary muscles.

What equipment do you need for the cable squat side leg kick?

The cable squat side leg kick uses cable.

Is the cable squat side leg kick good for beginners?

The cable squat side leg kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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