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How to do it
- Attach a cable cuff to your ankle and set the pulley to the lowest position, then face the cable stack.
- Stand a few feet back from the stack and rest your forearms on a flat bench in front of you.
- Brace your core and start with the working leg lightly forward so the cable has tension at rest.
- Drive the straight leg back and up by squeezing the glute, finishing in line with or slightly above your torso.
- Pause at the top for a hard glute squeeze, keeping your hips level and your lower back neutral.
- Lower the leg under control back to the start, then repeat for 12 to 15 reps before switching sides.
Common mistakes
- Arching the lower back to throw the leg higher, which loads the spine instead of the glutes.
- Letting the working hip rotate open, which lets the lower back take over the movement.
- Bending the knee mid-rep, swapping glute work for hamstring engagement.
- Rushing the return phase and letting the cable yank the leg forward instead of controlling the descent.
Muscles worked
Good to know
- What muscles does the Cable Bench Straight Leg Kickback work?
- Mainly the glutes. It also works the abs.
- What equipment do you need for the Cable Bench Straight Leg Kickback?
- It uses a cable machine. Without it, the Bodyweight Hip Abduction and the Glute Kickback Machine train the same muscles the same way.
- Is the Cable Bench Straight Leg Kickback good for beginners?
- GymVim rates it beginner.