Cable Medius Kickback

Description

The cable medius kickback is a glute isolation exercise that targets the gluteus medius — the muscle on the upper-outer side of the hip. Using a low cable pulley with an ankle strap, you abduct (lift away from the body) the leg laterally. Building the gluteus medius improves hip stability, posture, and the rounded "shelf" of the upper outer glute.

Muscle Group

Glutes

Equipment Required

Cable

Cable Medius Kickback Instructions

Attach an ankle strap to a low cable pulley. Wrap the strap around your right ankle.
Stand sideways to the cable machine with the cable on your left side. Your right leg (with the strap) is the working leg.
Grip the cable machine upright with your left hand for balance. Stand tall with feet together.
Brace your core and pull your shoulders back. Keep your right leg slightly forward and lifted off the floor.
Lift your right leg out to the side by abducting at the hip. Keep your knee straight and your toes pointing forward.
Continue lifting until your leg is at roughly 30 to 45 degrees from your body. Squeeze your right glute hard.
Lower the leg under control back to the start position. Maintain cable tension throughout.
Complete all reps on the right side, then switch the strap to the left ankle and stand on the opposite side of the machine.