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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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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
10/10

Mar 31, 2016 4:14 AM: In this exercise you can really FEEL your butt and completely exclude legs (PS your butt will BURRRN)

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Review: One-Legged Cable Kickback

Exercise Rating
9/10

Dec 3, 2015 10:18 PM: makes me sweat like crazy and my glutes burn the next 2 days.. love it!

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Tip: One-Legged Cable Kickback

Exercise Rating
8/10

Sep 27, 2015 11:14 AM: If you have a desk job like I do. I stand and 20 on each side and 20 adduction and abduction lifts, standing forward leg lifts and 10 X3 position calf raises at lease 3-4 times an hour. I have seen some staggering results even with just unweighted extensions. Use a timer to get you up every 15 min....+See More

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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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