One-Legged Cable Kickback
One-Legged Cable Kickback is a intermediate-level isolation in the strength category that primarily works the glutes. It also recruits the hamstrings. It is performed with cable.
How to do it
- 1Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- 2Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- 3While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- 4Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- 5Repeat for the recommended amount of repetitions.
- 6Switch legs and repeat the movement for the other side.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.