How to Do One-Legged Cable Kickback
Step-by-step instructions, muscles worked and workouts that use the one-legged cable kickback.
| Main muscles | Glutes |
| Also works | Hamstrings |
| Equipment | Cable |
| Level | Intermediate |
| Type | Strength |
How to do it
- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- 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.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Glutes Workout for Beginners5 exercises · about 31 min · GymGym Glutes Workout for Intermediate6 exercises · about 47 min · Gym
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Gear for this exercise
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →
Door anchor for bandsTurns any door into a cable machine.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: