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One-Legged Cable Kickback

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Exercise Data

Type: Strength Main Muscle Worked: Glutes Other Muscles: Hamstrings Equipment: Cable Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Push
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9.0

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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

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Review: One-Legged Cable Kickback

Exercise Rating
7/10

Jul 20, 2015 10:39 PM: Not the best for hypertrophy, but a very good exercise if you're aiming for more muscle tone.

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Review: One-Legged Cable Kickback

Exercise Rating
10/10

Jul 8, 2015 11:24 PM: I simply love it - it shows results in time.

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Review: One-Legged Cable Kickback

Exercise Rating
9/10

Jun 8, 2015 10:24 PM: Pure glute isolation, let's you completely focus on form and quality.

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Review: One-Legged Cable Kickback

Exercise Rating
9/10

Oct 15, 2014 3:13 PM: Literally kicks my butt!

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Review: One-Legged Cable Kickback

Exercise Rating
9/10

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

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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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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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