One-Legged Cable Kickback

Review: One-Legged Cable Kickback

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

Review: One-Legged Cable Kickback

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

Review: One-Legged Cable Kickback

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

Review: One-Legged Cable Kickback

Feb 1, 2011 2:02 PM: Aaaaaah! Aaaaaah!-See Less

Tip: One-Legged Cable Kickback

Aug 17, 2010 11:26 PM: The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these...+See More The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these deeper muscles are also involved.

This exercise is executes the movement via a class 3 lever system (force is between the axis and resistance). What we know of this lever system is that the further you apply the resistance from the force, the heavier the weight load becomes. This means having your leg straight is more difficult than bending the knee at 90 degrees. This exercise folds this fault well.

The cable applies even resistance so is much better for hypertrophy than using a free weight or body weight on the floor. With all this big fast twitch fibers in the glute, you dont double the results, you quadrouple them.

Hint1: Dont lock the knee or you will hyper extend and damage it.
Hint2: Exhail on kickback (concentric phase)
Hint3: Use neutral curve of the spine
Hint4: Dont arch your back when kicking back... try and use a posterior (backward at the top) tilt of the pelvis.

Zahin Singh
Australian Institute of Fitness and Facebook-See Less

Review: One-Legged Cable Kickback

May 22, 2010 10:56 AM: I believe it is best exercises that exists for glutes. I believe it is best exercises that exists for glutes.-See Less

Tip: One-Legged Cable Kickback

Mar 3, 2010 2:30 PM: An alternative to this exercise is get a flat bench and place in front of cable weight stack. Attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Kneel on the bench facing the weight stack extend your other leg back and contract your glutes as you raise your leg. You...+See More An alternative to this exercise is get a flat bench and place in front of cable weight stack. Attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Kneel on the bench facing the weight stack extend your other leg back and contract your glutes as you raise your leg. You can perform 3 sets 15 repetitions on each side.-See Less

One-Legged Cable Kickback

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

One-Legged Cable Kickback

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

One-Legged Cable Kickback

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

One-Legged Cable Kickback

Feb 1, 2011 2:02 PM: Aaaaaah! Aaaaaah!-See Less

One-Legged Cable Kickback

May 22, 2010 10:56 AM: I believe it is best exercises that exists for glutes. I believe it is best exercises that exists for glutes.-See Less

One-Legged Cable Kickback

Aug 17, 2010 11:26 PM: The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these...+See More The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these deeper muscles are also involved.

This exercise is executes the movement via a class 3 lever system (force is between the axis and resistance). What we know of this lever system is that the further you apply the resistance from the force, the heavier the weight load becomes. This means having your leg straight is more difficult than bending the knee at 90 degrees. This exercise folds this fault well.

The cable applies even resistance so is much better for hypertrophy than using a free weight or body weight on the floor. With all this big fast twitch fibers in the glute, you dont double the results, you quadrouple them.

Hint1: Dont lock the knee or you will hyper extend and damage it.
Hint2: Exhail on kickback (concentric phase)
Hint3: Use neutral curve of the spine
Hint4: Dont arch your back when kicking back... try and use a posterior (backward at the top) tilt of the pelvis.

Zahin Singh
Australian Institute of Fitness and Facebook-See Less

One-Legged Cable Kickback

Mar 3, 2010 2:30 PM: An alternative to this exercise is get a flat bench and place in front of cable weight stack. Attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Kneel on the bench facing the weight stack extend your other leg back and contract your glutes as you raise your leg. You...+See More An alternative to this exercise is get a flat bench and place in front of cable weight stack. Attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Kneel on the bench facing the weight stack extend your other leg back and contract your glutes as you raise your leg. You can perform 3 sets 15 repetitions on each side.-See Less