Cable Bench Straight Leg Kickback
Bench-supported cable kickback that isolates the glutes by driving a straight leg back against constant cable tension.
How to do it
- Strap a cable cuff to your ankle and set the pulley to the low position, then face the stack.
- Stand a few steps from the stack and rest your forearms on a flat bench in front of you.
- Brace your core and start with the working leg slightly forward so the cable is taut at rest.
- Drive the straight leg back and up, squeezing the glute and finishing in line with your torso or just above.
- Pause at the top for a hard glute squeeze, keeping your hips level and lower back neutral.
- Lower the leg under control back to the start, then repeat for 12–15 reps before switching sides.
Key technique cue
Don't arch to gain height — kick back only to body line, then return under control.
Common mistakes
- ✕ Arching the lower back to kick the leg higher, which loads the spine instead of the glutes.
- ✕ Rotating the working hip open, which lets the lower back take over the movement.
- ✕ Bending the knee mid-rep, which trades glute work for hamstring involvement.
- ✕ Rushing the return and letting the cable yank the leg forward instead of controlling the lowering.
Benefits
- ✓ Isolates and builds the glutes without quad involvement.
- ✓ Strengthens hip extension for sport, sprinting and heavier hinges.
- ✓ Shapes the glutes from a different angle than squats and deadlifts.
Progression: from easier to harder
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Step 1 You are here - Cable Bench Straight Leg Kickback
- Glute Kickback Machine
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Step 2
About the exercise
The cable bench straight leg kickback is a glute isolation exercise done bent over a flat bench with a cable cuff on the ankle. Driving a straight leg back and up against the cable, it targets the glutes directly with minimal help from the quads or hamstrings. The bench gives a stable base so the lifter can focus entirely on the glute contraction. It is a great fit for glute-focused leg days, lower-body hypertrophy blocks and physique-oriented programs. It also teaches you to extend the hip without arching the lower back, which makes it useful for beginner glute activation and in warm-ups ahead of heavier hinge work.
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