Cable Diagonal Kickback

Cable Diagonal Kickback is an isolation exercise that primarily targets the glutes and works the hamstrings to some extent. It’s an excellent movement for strengthening and shaping the glutes while providing the added benefit of improving hip stability and balance. As a single-leg movement, it also helps with correcting imbalances between the left and right sides of the body.

This exercise is performed using a cable machine, with the resistance coming from the cable, which creates constant tension throughout the movement. It's especially beneficial for those looking to build or tone their glutes in isolation, as it allows for focused muscle engagement without other muscle groups dominating the movement. The diagonal angle of the kickback adds variety to the standard glute-focused exercises, hitting the muscles from a different angle and increasing the range of motion for better development.

Cable Diagonal Kickbacks are an intermediate-level exercise, meaning they’re best for those who have already built some foundational strength and familiarity with basic glute exercises. It's a great option to include in your lower body or glute-focused workout routine to add variety and focus on the glutes more intensely.

1. Attach an ankle strap to the low pulley on a cable machine and adjust the weight to an appropriate level.
2. Strap the ankle strap around your ankle and stand facing the machine with your body slightly angled to the side.
3. Take a step back so the cable is taut, ensuring there is slight tension at the start.
4. Keeping your core engaged, shift your weight onto the leg closest to the machine for stability.
5. From this starting position, extend your strapped leg diagonally across your body, raising it behind you in a diagonal line towards the opposite side. Aim for a range of motion where you feel full extension but don’t overextend your lower back.
6. Pause at the top of the movement, squeezing your glutes, then slowly return your leg to the starting position under control.
7. Perform for the desired number of reps, then switch legs.

Cable Diagonal Kickbacks are generally a low-risk exercise when performed correctly, but like any exercise, improper form or overloading can increase the risk of injury. The most common issues to watch out for include strain on the lower back and hip flexors due to improper posture or excessive weight.

To avoid injury, ensure you maintain a neutral spine throughout the movement. Avoid arching your lower back or over-rotating the hips, as this can lead to discomfort or injury in the lumbar spine. Additionally, use an appropriate weight for your fitness level; too heavy of a load can cause you to lose control, increasing the risk of injury.

As with all exercises, start with lighter weight to master the form before gradually increasing resistance. If you feel any sharp pain or discomfort, stop immediately and adjust your form or the weight being used.