One-Legged Cable Kickback
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Legged Cable Kickback
The one-legged cable kickback is an isolation exercise that directly targets the glutes through a unilateral hip extension against cable resistance. With an ankle cuff attached to a low pulley, you face the machine and kick the leg back in an arcing path while squeezing the glute hard, keeping the trunk braced and the hips and knees slightly bent to protect the lower back. This movement effectively isolates each glute individually, helping fix strength imbalances often found between the two sides. Unlike a seated machine kickback, the standing cable version adds a trunk stability component that recruits more of the deep trunk and standing hip muscles.
check_circleBenefits
- check_circleEffectively isolates each glute individually
- check_circleFixes strength imbalances between the two sides
- check_circleAdds trunk stability work in a standing position
- check_circleGreat finisher exercise for targeted glute volume
lightbulbExecution tips
- lightbulbKeep the abs braced to stabilize the trunk
- lightbulbSqueeze the glute hard at full extension
- lightbulbBring the leg forward slowly, resisting the cable's pull
- lightbulbKeep a slight bend in the hips and knees throughout
warningCommon mistakes
- warningOverarching the lower back to reach for more range of motion
- warningUsing momentum instead of a controlled movement
- warningStanding fully upright instead of keeping a slight forward lean
- warningNeglecting the weaker side by skipping reps on it
helpFrequently asked questions
Should I lean my torso forward during the movement?expand_more
A slight lean is normal for support on the frame, but avoid overarching the lower back.
How many reps should I do per leg?expand_more
Train each leg separately with the same number of reps to maintain muscular balance.
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