One-Legged Cable Kickback
How to do the One-Legged Cable Kickback
- 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.
How to program the One-Legged Cable Kickback
Sets and reps
As an isolation movement, the One-Legged Cable Kickback is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One-Legged Cable Kickback is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Legged Cable Kickback work?
The One-Legged Cable Kickback primarily targets the Glutes. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the One-Legged Cable Kickback?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the One-Legged Cable Kickback should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
