The Cable Bench Straight Leg Kickback is a beginner-friendly cable strength exercise that targets the glutes, with the abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesAbs
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Bench Straight Leg Kickback
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.
02 The payoff
Why it earns its spot
Isolates and builds the glutes without involving the quads.
Strengthens hip extension for sport, sprinting, and heavier hinges.
Shapes the glutes from a different angle than squats and deadlifts.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Bench Straight Leg Kickback, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
