- Attach an ankle strap to a low cable pulley.
- Secure the ankle strap around the working leg.
- Stand side-on to the cable machine.
- Hold the machine lightly for balance.
- Keep your chest lifted and core braced.
- Shift your weight onto the standing leg.
- Kick the working leg out to the side under control.
- Pause briefly at the top.
- Lower the leg slowly back to the starting position.
- Complete the desired reps before switching sides.
PT Will Duru’s Perspective
The cable lateral kick is a great exercise for targeting the side glutes, especially the gluteus medius.
I like this exercise because strong side glutes help with hip stability, balance, and lower-body control.
Many people train squats and lunges but miss direct hip abduction work. This can leave the hips undertrained.
Add cable lateral kicks to your training if you want stronger glutes, better hip stability, improved balance, and more complete lower-body development.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Targets the side glutes
- Strengthens the gluteus medius
- Improves hip stability
- Supports better balance
- Helps improve knee control
- Adds shape and strength to the glutes
- Supports athletic lower-body movement
Why Train the Glutes?
Your glutes are key for walking, running, squatting, lunging, jumping, and hip stability.
Strong glutes can help:
- Improve lower-body strength
- Support hip and knee control
- Improve posture
- Enhance athletic performance
- Build stronger legs
- Improve balance
- Support better movement quality
What Type of Workout Does This Exercise Fit Into?
The Cable Lateral Kick works well in:
- Glute workouts
- Leg workouts
- Lower-body sessions
- Hip stability programmes
- Athletic performance workouts
- Body recomposition programmes
- Strength training programmes
It works best as an accessory exercise after squats, lunges, step-ups, or hip thrusts.
Sample Glute Workout Programme
Beginner Glute Workout
- Glute Bridge – 3 sets × 12-15 reps
- Cable Lateral Kick – 3 sets × 12-15 reps per side
- Cable Step-Ups – 3 sets × 10 reps per leg
- Standing Calf Raises – 3 sets × 15-20 reps
Intermediate Glute Workout
- Barbell Hip Thrust – 4 sets × 8-12 reps
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Cable Step-Ups – 3 sets × 10-12 reps per leg
- Cable Lateral Kick – 3 sets × 12-15 reps per side
- Walking Lunges – 3 sets × 12 reps per leg
12REPS Coach Recommendation
For most people, I would place Cable Lateral Kicks near the end of a lower-body workout.
A balanced glute session could look like:
- Barbell Hip Thrust
- Cable Straight Bar RDL
- Cable Step-Ups
- Cable Lateral Kick
- Hamstring Curl
- Standing Calf Raises
This gives you heavy glute work first, then targeted side-glute training for hip stability and shape.
Frequently Asked Questions
Is the cable lateral kick good for beginners?
Yes. Start light and focus on slow, controlled reps.What muscles does the cable lateral kick work?
It mainly targets the gluteus medius, gluteus minimus, gluteus maximus, hip abductors, and core.Should I lean my body during the movement?
No. Stay tall and avoid leaning to create momentum.How high should I kick my leg?
Kick to the side as high as you can while keeping control and good posture.How many reps should I perform?
Aim for 12 to 15 reps per side.
