Legs · Cable · Isolation · Intermediate
One-Legged Cable Kickback
PrimarySecondary
- Main muscles
- Glutes
- Also working
- Hamstrings
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.
Swaps on other equipment
Each has the glutes as its main muscle and is also a push, on a different piece of equipment.
Other glute exercises
- Leg Lift · Bodyweight
- Lying Glute · Bodyweight
- One Knee To Chest · Bodyweight
- Physioball Hip Bridge · Exercise Ball
- Piriformis-SMR · Foam Roller
- Pull Through · Cable
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake