Cable Bench Straight Leg Kickback
- Beginner
- Cable
The cable bench straight leg kickback is a glute isolation exercise performed bent over a flat bench with a cable cuff strapped to the ankle. By driving the straight leg back and up against the cable, it targets the glutes directly with minimal help from the quads or hamstrings. The bench provides a stable platform so the lifter can focus entirely on the glute contraction.
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.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Core
Why train it
- 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.
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.
Frequently asked questions
What muscles does the Cable Bench Straight Leg Kickback work?
The Cable Bench Straight Leg Kickback trains the glutes as the main target. Expect the core to take some of the load as well.
What equipment do I need for the Cable Bench Straight Leg Kickback?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Bench Straight Leg Kickback suitable for beginners?
Yes. The Cable Bench Straight Leg Kickback is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Bench Straight Leg Kickback at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Bench Straight Leg Kickback should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Bench Straight Leg Kickback?
Band Glute Bridge, Bodyweight Hip Abduction, and Glute Kickback Machine train the same primary muscles as the Cable Bench Straight Leg Kickback. Pick whichever one matches the equipment in front of you.