Cable Bench Straight Leg Kickback 9s · no sound

Cable Bench Straight Leg Kickback

A bench-supported cable kickback that isolates the glutes with a straight-leg drive against constant cable tension.

Primary muscle
Glutes
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Attach a cable cuff to your ankle and set the pulley to the lowest position, then face the cable stack.
  2. Stand a few feet back from the stack and rest your forearms on a flat bench in front of you.
  3. Brace your core and start with the working leg lightly forward so the cable has tension at rest.
  4. Drive the straight leg back and up by squeezing the glute, finishing in line with or slightly above your torso.
  5. Pause at the top for a hard glute squeeze, keeping your hips level and your lower back neutral.
  6. 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

Primary
Glutes
Secondary
Abs

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.

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