One-Legged Cable Kickback

The One-Legged Cable Kickback isolates the Glutes through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.

strengthintermediatecablepushisolation
One-Legged Cable Kickback - starting position

Starting position

One-Legged Cable Kickback - ending position

Ending position

Muscles Worked

Primary Glutes
Secondary Hamstrings

The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.

How to One-Legged Cable Kickback

  1. 1

    Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.

  2. 2

    Face the weight stack from a distance of about two feet, grasping the steel frame for support.

  3. 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. 4

    Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

  5. 5

    Repeat for the recommended amount of repetitions.

  6. 6

    Switch legs and repeat the movement for the other side.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the One-Legged Cable Kickback work?

The One-Legged Cable Kickback primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.

Is the One-Legged Cable Kickback good for beginners?

The One-Legged Cable Kickback is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the One-Legged Cable Kickback?

You need cable to perform the One-Legged Cable Kickback. Most commercial gyms will have this available.

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