One-Legged Cable Kickback
How to do the One-Legged Cable Kickback with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Cable
How to do the One-Legged Cable Kickback
- 1
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- 2
Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- 3
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.
- 4
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- 5
Repeat for the recommended amount of repetitions.
- 6
Switch legs and repeat the movement for the other side.
Log it, see it on your body.
Every One-Legged Cable Kickback set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
More glutes exercises
One-Legged Cable Kickback: common questions
What muscles does the One-Legged Cable Kickback work?
The One-Legged Cable Kickback primarily works the Glutes. It also recruits the Hamstrings as supporting muscles.
Is the One-Legged Cable Kickback suitable for beginners?
The One-Legged Cable Kickback is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One-Legged Cable Kickback?
To do the One-Legged Cable Kickback you'll need a cable machine.
Is the One-Legged Cable Kickback a compound or isolation exercise?
The One-Legged Cable Kickback is an isolation exercise, it targets the glutes through a single joint, which makes it useful for focused, targeted work.
How do I do the One-Legged Cable Kickback with correct form?
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Follow the full step-by-step above for the complete movement.
Log your One-Legged Cable Kickback sets, free.
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