Exercise guide
Cable Straight Leg Diagonal Kickback
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This exercise targets the gluteus maximus and medius by combining hip extension with slight abduction, maximizing muscle fiber recruitment across the entire gluteal complex. The diagonal path specifically emphasizes the upper and outer portions of the glutes for better shape and stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to the low pulley of a cable machine and secure it to your working leg.
- Stand facing the machine, holding the frame for support, and step back slightly to create tension on the cable.
- Lean your torso forward at a 30-45 degree angle and keep your standing leg slightly bent for stability.
- Position your working leg slightly in front of your standing leg to start.
How to do it
- Exhale as you kick your leg back and outward at a 45-degree angle from your midline, keeping the leg straight.
- Squeeze your glutes at the top of the movement for a one-second pause without arching your lower back.
- Inhale as you slowly return your leg to the starting position over a 2-second count, maintaining tension on the cable.
- Complete the desired number of repetitions on one side before switching to the other leg.
Form checklist
- Keep your core braced to prevent your lower back from taking over the movement.
- Ensure the movement occurs only at the hip joint; do not swing the leg or rotate the torso.
- Maintain a straight knee on the working leg throughout the entire set.
- Keep your hips as square to the floor as possible to isolate the gluteal muscles.
Pro tips
- Focus on 'pushing the heel' away from the body rather than just lifting the foot to maximize glute engagement.
- Slightly rotate your toe outward at the peak of the movement to further activate the gluteus medius.
- Maintain a constant 'mind-muscle connection' by visualizing the glute muscle shortening as you kick back.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction on every rep.
- Perform the exercise without holding onto the machine to increase the demand on your core and stabilizing leg.
Frequently asked
- What muscles does the cable straight leg diagonal kickback work?
- The cable straight leg diagonal kickback primarily targets the glutes, and also works the hamstrings and obliques as secondary muscles.
- What equipment do you need for the cable straight leg diagonal kickback?
- The cable straight leg diagonal kickback uses cable.
- Is the cable straight leg diagonal kickback good for beginners?
- Yes. The cable straight leg diagonal kickback is a beginner-friendly movement and a strong foundation to build on.
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