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Cable 45-Degree Kickbacks

Cable 45-Degree Kickbacks
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles


Exercise Type


Equipment Required

Cable Pulley

Experience Level




Force Type


Target Muscles: Glutes and Hamstrings

Cable 45-Degree Kickback Overview

The glutes and hamstrings are two of the body's most important muscles in terms of movement. The glutes control hip and knee motions when walking, squatting, bending your legs, and tilting your pelvis, as well as kneeling down, lowering yourself to the ground with one leg at a time. These muscles assist us in moving more efficiently and help prevent injuries.

The muscles that the cable 45-degree kickback works are the hamstrings, glutes, and calves. This exercise is a great way to target these muscles and help tone them. To do the cable 45-degree kickback, you will need to find a cable machine with a pulley attached at a 45-degree angle. You will also need to attach an ankle cuff to the pulley.

How To Do It

In this exercise, you’ll be working your glutes and hamstrings

  • Stand up straight facing a cable pulley machine.
  • Attach your ankle strap to the machine on the lowest setting.
  • Start by keeping both your feet together.
  • Pull back the strapped leg at a 45-degree angle, while keeping your knee straight and feeling your upper glutes stretch.
  • Lower your leg slowly and return to your original position,
  • Repeat the exercise on your other leg for 12-15 reps.

Cable 45-Degree Kickbacks Tips

  • When doing the cable 45-degree kickback, be sure to keep your back straight and maintain proper form. You should also avoid arching your lower back.
  • If you feel any pain in your lower back, stop doing the exercise and consult a doctor.
  • Be sure to use a weight that is comfortable for you and that allows you to complete the desired number of repetitions. If the weight is too heavy, you will not be able to complete the exercise correctly and could cause an injury.
  • If you are a beginner, start with no weight or very lightweight and work your way up as you become stronger.
  • Make sure that the ankle cuff is secured tightly around your ankle to avoid it slipping off during the exercise.

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