Cable Straight Leg Diagonal Kickback
Cable Straight Leg Diagonal Kickback Exercise Description
The Cable Straight Leg Diagonal Kickback is a standing unilateral hip extension with slight abduction performed on a low cable. It primarily targets the gluteus maximus, with the gluteus medius and minimus contributing to lateral hip stability and abduction, and the hamstrings assisting in hip extension. The straight-leg position keeps motion centered at the hip joint while the trunk remains braced and the spine neutral. Moving the leg backward and slightly outward on a diagonal path increases demand on the lateral gluteal musculature while you control pelvic position. The cable’s consistent line of pull provides even resistance through the range of motion, encouraging smooth, controlled reps without momentum. Keep the hips square, avoid lumbar extension, and use a comfortable range you can own with balance and alignment.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Gluteus Medius, Gluteus Minimus, Semitendinosus
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Straight Leg Diagonal Kickback Exercise
‘- Set a low pulley and attach the ankle cuff to the working leg.
– Stand tall facing the machine, light hold on the handle/frame for balance.
– Feet hip-width; soften the standing-knee; brace the core; ribs down; neutral spine.
– Square the pelvis to the front; keep both hip points level.
– Keep the working leg long (knee nearly extended, not locked), toes pointing forward.
– Initiate from the hip: drive the heel back and slightly out on a diagonal.
– Extend only to hip neutral or just past it—no low-back arch, no pelvic rotation.
– Briefly hold the end position with glute tension while maintaining balance.
– Return along the same diagonal path under control to slight hip flexion.
– Common form checks: avoid swinging, turning the toes outward, shifting the torso, or letting the stack slam.
Cable Straight Leg Diagonal Kickback Tips
‘- Stand tall facing the machine and use only a light hand on the handle or frame for balance.
– Keep your feet hip-width apart and slightly bend (soften) the standing knee.
– Brace your core with ribs down to maintain a neutral spine throughout the movement.
– Square your pelvis to the front and keep both hip points level as the leg moves.
– Keep the working leg long with the knee nearly extended (not locked) and toes pointing straight forward.
– Initiate the movement from the hip by driving the heel back and slightly out on a diagonal path.
– Extend the leg only to hip neutral or just past it, avoiding any low-back arch.
– Briefly hold the end position with glute tension while maintaining your balance.
– Return the leg along the same diagonal path under control to slight hip flexion.
– Avoid swinging the leg, turning the toes outward, shifting the torso, or letting the weight stack slam.
Cable Straight Leg Diagonal Kickback Beginner Introduction
The Cable Straight Leg Diagonal Kickback is a standing cable exercise that works one side of the body at a time, with special emphasis on the glutes. The leg moves backward and slightly outward against the pull of a low pulley, so the main effort comes from the back of the hip. With the working leg held long and the body upright, the movement centers around the hip joint while the torso stays steady and relaxed through the neck and shoulders.
Because the leg travels on a diagonal path, the outer glutes contribute strongly to controlling the motion and supporting the side of the pelvis. The muscles at the back of the thigh assist as the hip opens behind the body. The cable’s steady resistance encourages a smooth, unhurried swing of the leg in both directions rather than a quick, jerky kick. This creates a hip-focused pattern that blends strength, balance, and control for the back and sides of the hips.