Cable Medius Kickback

Cable Medius Kickback


This exercise involves using a cable machine to perform a kickback movement with the middle part of the back (the medial region). It targets the triceps and helps to strengthen and tone the arms.

Muscle Group

Equipment Required

Cable Medius Kickback Instructions

  1. Attach a cable to a low pulley and adjust the weight according to your fitness level.
  2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
  3. Hold the cable handle with your right hand and place your left hand on your hip.
  4. Keep your back straight and your core engaged.
  5. Slowly kick your right leg back, keeping it straight, until your thigh is parallel to the floor.
  6. Pause for a moment and squeeze your glutes.
  7. Slowly return your leg to the starting position.
  8. Repeat for the desired number of repetitions and then switch sides.

Cable Medius Kickback Form & Visual

Cable Medius Kickback

Cable Medius Kickback Benefits

  • Targets the gluteus medius muscle, which helps with hip stability and balance
  • Can improve overall lower body strength and power
  • Can help prevent injuries, particularly in the knees and hips
  • Can be easily modified to increase or decrease resistance
  • Can be done with minimal equipment, making it a convenient exercise to do at home or at the gym

Cable Medius Kickback Muscles Worked

  • Gluteus Medius
  • Gluteus Maximus
  • Hamstrings

Cable Medius Kickback Variations & Alternatives

  • Cable Lateral Kickback
  • Cable Rear Delt Fly
  • Cable Glute Kickback
  • Cable Tricep Kickback
  • Cable Bicep Curl