One-Legged Cable Kickback
The One-Legged Cable Kickback is an isolation strength exercise performed with a cable machine. It primarily targets the glutes, with the hamstrings working as a secondary muscle. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
isolationEquipment
cableCategory
strength
Instructions
- 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.