Login or Create an account to set your gender preference.

One-Legged Cable Kickback

Also Known As:

Exercise Data

Type: Strength Main Muscle Worked: Glutes Equipment: Cable Level: Intermediate
9.0

Out of 10

Excellent

Exercise Rating    
SHARE Bookmark and Share

One-Legged Cable Kickback Images

One-Legged Cable Kickback
Click to enlarge
One-Legged Cable Kickback
Click to enlarge

Guide

Main Muscle:

  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

8.8

Out of 10

Excellent