Cable Diagonal Kickback

Also known as: Cable 45-Degree Kickback

StrengthFunctional

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Body Part: Glutes

Description

This low-cable kickback combines hip extension with movement out to the side, working the glutes. Starting with the cuffed leg crossed behind the support leg, sweep it diagonally back and out while holding the machine with one hand and keeping the pelvis steady.

How to Perform

Set a cable pulley to the lowest position and attach an ankle cuff to the working ankle.
Face the machine and hold its frame with one hand, with the other hand on your hip.
Place the cuffed leg slightly across behind the support leg, keeping the pelvis facing the machine.
Shift your weight onto the standing leg without locking the knee.
Keeping the working leg mostly straight, move it back and diagonally out to the side in a controlled arc.
Slowly bring the leg back to the starting position while keeping tension on the cable.
Complete all repetitions on one side, then attach the cuff to the other ankle and repeat.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Fasten the cuff snugly above the ankle.
Step far enough from the pulley to keep the cable lightly tensioned at the start.
Begin with a light load to learn the diagonal path.
Exhale as the leg moves out and inhale as it returns.
Use the same number of repetitions on both sides.

Common Mistakes

Using the lower back to swing the leg instead of moving from the hip.
Rotating the pelvis or opening the torso to the side as the leg moves back.
Bending the working knee excessively and turning the movement into a hamstring curl.
Kicking the leg straight back instead of driving it back and slightly out on a diagonal.
Letting the standing knee collapse inward or locking it rigidly.
Rushing the return and letting the cable pull the leg back uncontrolled.