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Last updated February 2, 2026
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abductorsglutes
Kickback - Medius (Cable)
Attach a cuff to your ankle. Kick your leg back and slightly out to the side (45-degree angle). Squeeze the side of your glute hard at the peak.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side glutes (med)
Secondary
side glutes (min)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach an ankle strap to the low pulley of a cable machine.
- Adjust the weight to a suitable level for your fitness level.
- Step 2Position Your Body
- Stand sideways to the cable machine, with the leg closest to the machine slightly bent.
- Attach the ankle strap to the ankle of the leg furthest from the machine.
- Step 3Stabilize
- Hold onto the machine or a stable surface for support.
- Engage your core and maintain a straight posture.
- Step 4Perform the Kickback
- Lift your leg straight back, keeping it straight and your foot flexed.
- Focus on squeezing your glute at the top of the movement.
- Step 5Lower the Leg
- Slowly lower your leg back to the starting position without letting the weight stack touch.
- Maintain control throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Ensure you maintain proper form with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully detach the ankle strap.
- Ensure you maintain a straight posture as you step away from the machine.