One-Legged Cable Kickback
Works the glutes.
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Cable
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Push
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Glutes exercises
- Pull Through Cable