One-Legged Cable Kickback
Strength · Intermediate · Glutes
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Glutes
- Secondary
- Hamstrings
- Equipment
- Cable
- Force
- Push
- Mechanic
- Isolation
- Level
- Intermediate
Muscles worked
Glutes
Also works: Hamstrings
How to do it — One-Legged Cable Kickback
- 1Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- 2Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- 3While 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.
- 4Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- 5Repeat for the recommended amount of repetitions.
- 6Switch legs and repeat the movement for the other side.
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