Appears in642 Workouts*
Glute Mediu Kickback
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach an ankle cuff to the low pulley of a cable machine.
Secure the cuff around the ankle of the leg you plan to work first.
Stand perpendicular to the machine, facing forward, and hold onto the frame for stability.
Execution
Stand with your feet hip-width apart, keeping your core braced and torso upright or slightly leaning forward.
Maintain a slight bend in your standing knee for balance.
Engage your glutes to kick your working leg diagonally backward and outward (at roughly a 45-degree angle from your body).
Focus on squeezing the glute medius and upper glute at the peak of the contraction.
Slowly return the leg to the starting position under control, ensuring the weight stack does not touch down between repetitions.