The Cable Medius Kickback targets the gluteus medius for improved hip stability and strength.
To perform this exercise:
- Attach an ankle strap to a low cable pulley.
- Stand beside the cable machine and secure the strap around your outer ankle.
- Lean slightly forward and lift your leg away from your body, keeping it straight.
- Pause at the top, then lower your leg back to the starting position.
How to perform the Cable Medius Kickback
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Medius Kickback using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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