Glute Mediu Kickback
The Glute Mediu Kickback mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: cable machine.
Required Equipment
Glute Mediu Kickback Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Stabilizer (gluteus minimus); Obliques
How to do the Glute Mediu Kickback
Setup
Attach an ankle cuff to the low pulley of a cable machine.
Secure the cuff around the ankle of the leg you plan to work first.
Stand perpendicular to the machine, facing forward, and hold onto the frame for stability.
Execution
Stand with your feet hip-width apart, keeping your core braced and torso upright or slightly leaning forward.
Maintain a slight bend in your standing knee for balance.
Engage your glutes to kick your working leg diagonally backward and outward (at roughly a 45-degree angle from your body).
Focus on squeezing the glute medius and upper glute at the peak of the contraction.
Slowly return the leg to the starting position under control, ensuring the weight stack does not touch down between repetitions.
Glute Mediu Kickback FAQs
What muscles does the Glute Mediu Kickback work?
The Glute Mediu Kickback mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Glute Mediu Kickback?
Cable machine.
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