LiftSetsLiftSets / Exercises / One-Legged Cable Kickback
One-Legged Cable Kickback
Works the glutes. Helped by the hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Intermediate |
What to think about
- Hold on, lean in slightly.
- Sweep the leg back by squeezing the glute.
- No arching the lower back to get higher.
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.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Glute Kickback
- Kettlebell Swing (Two-Hand)
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log One-Legged Cable Kickback with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store