GlutesIntermediate

One-Legged Cable Kickback

Strength movement using Cable.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary GlutesSupporting Hamstrings

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements