TETSUCable Deadlift vs Outside Leg Kick Push-Up
The Cable Deadlift and the Outside Leg Kick Push-Up both train the glutes as their primary muscle. The Cable Deadlift uses a cable while the Outside Leg Kick Push-Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Deadlift | Outside Leg Kick Push-Up | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, quadriceps and lower back | quadriceps, hamstrings and calves |
| Equipment | cable | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Cable Deadlift, first steps
- Stand facing the cable machine with your feet shoulder-width apart.
- Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
Outside Leg Kick Push-Up, first steps
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Deadlift keeps constant tension on the muscle through the whole range of motion. The Outside Leg Kick Push-Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Cable Deadlift better than the Outside Leg Kick Push-Up?
Neither is universally better: both train the glutes as the primary mover. The Cable Deadlift keeps constant tension on the muscle through the whole range of motion, while the Outside Leg Kick Push-Up needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Deadlift and the Outside Leg Kick Push-Up in the same program?
Yes, but usually not in the same session: they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Deadlift and the Outside Leg Kick Push-Up work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly, hamstrings, quadriceps and lower back for the Cable Deadlift versus quadriceps, hamstrings and calves for the Outside Leg Kick Push-Up.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.