Legs
Glute Medius Kickback
A precise isolation movement designed to build lateral hip stability and a well-rounded gluteal profile.
How to perform.
Follow the sequence — setup is half the lift.
Lower the cable pulley to the bottom setting and attach an ankle cuff to the leg furthest from the machine.
Stand with your dominant side facing the cable column and hold the upright for balance while keeping a slight bend in your standing knee.
Shift your weight onto the standing leg and engage your core to maintain a neutral spine and upright torso.
Drive the working leg diagonally back and out at roughly a 45-degree angle from your body.
Pause for a second at the peak of the contraction, ensuring you feel the tension in the upper-side portion of your glutes.
Slowly lower the leg back to the starting position without allowing the weight stack to touch between reps.
Complete the desired number of repetitions before swapping the ankle cuff to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Kicking straight back instead of at a diagonal angle
- Arching the lower back to gain more range of motion
- Leaning the torso too far forward or to the side
- Using momentum or swinging the leg rapidly
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.