One-Legged Cable Kickback

How to do the 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.

Secondary muscles worked