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One-Legged Cable Kickback

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Equipment: Cable
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


9.1

Out of 10

Excellent

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One-Legged Cable Kickback Images

One-Legged Cable Kickback
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One-Legged Cable Kickback
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One-Legged Cable Kickback Guide

Main Muscle: Glutes

  1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
  2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
  3. While 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.
  4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  5. Repeat for the recommended amount of repetitions.
  6. Switch legs and repeat the movement for the other side.

Variations: You can perform this exercise with exercise bands.



Alternative Exercises For One-Legged Cable Kickback

3/4 Sit-Up

Muscle Targeted: Abdominals

8.9

Out of 10

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of people found this review helpful

Review: One-Legged Cable Kickback

Exercise Rating
9/10

Jan 21, 2014 9:14 AM: Glute Isolation!



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of people found this review helpful

Review: One-Legged Cable Kickback

Exercise Rating
10/10

Jun 25, 2013 2:00 PM: Good!



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Review: One-Legged Cable Kickback

Exercise Rating
6/10

Oct 3, 2012 9:54 PM: This exercise really tighten you Glutes ...



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Review: One-Legged Cable Kickback

Exercise Rating
9/10

Aug 23, 2012 7:59 PM: Looks like this might be a good cure for that dreaded old man's disease, noassatall.



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of people found this review helpful

Review: One-Legged Cable Kickback

Exercise Rating
9/10

Aug 10, 2012 11:01 AM: This is definitely one of my favorite exercises for the glutes. I've noticed a huge improvement for the few weeks I've been using it. With the proper amount of weight and full extension of the leg, you will get results. This could probably be done with an exercise band if a cable station isn't handy......+See More



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Review: One-Legged Cable Kickback

Exercise Rating
8/10

Feb 16, 2012 4:05 PM: I usually only do upper body workouts but I recently broke my hand and took advantage of the time I couldn't lift with my arms to work on my legs. While I was doing this exercise I messed something up in my hip. It feels like the joint itself is hurt. I can't squat and I can't run. It's been two weeks...+See More



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Review: One-Legged Cable Kickback

Exercise Rating
10/10

Oct 27, 2011 11:04 PM: One of my favorite glute exercises.



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of people found this review helpful

Review: One-Legged Cable Kickback

Exercise Rating
10/10

Sep 14, 2011 10:34 AM: Love the burn!



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of people found this review helpful

Review: One-Legged Cable Kickback

Exercise Rating
10/10

Sep 8, 2011 7:34 AM: I so love this exercise, it's amazing and the results are too.



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Review: One-Legged Cable Kickback

Exercise Rating
3/10

Feb 1, 2011 2:02 PM: Aaaaaah!



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