An intermediate strength exercise done with a cable that mainly works the glutes, with help from the hamstrings. 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.
Updated
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Level
intermediate
One-Legged Cable Kickback demonstration
One-Legged Cable Kickback, starting positionOne-Legged Cable Kickback, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
