One-Legged Cable Kickback
The One-Legged Cable Kickback primarily targets your Glutes, with support from Hamstrings. It requires cable and is best suited to intermediate lifters.
Intermediate level · Equipment: Cable · Isolation · Push
Primary muscles: Glutes Secondary muscles: Hamstrings
How to perform One-Legged Cable Kickback
- Step 1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Step 2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- Step 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.
- Step 4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Step 5. Repeat for the recommended amount of repetitions.
- Step 6. Switch legs and repeat the movement for the other side.
Sample sets & reps for One-Legged Cable Kickback
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Butt Lift (Bridge) — bodyweight
- Downward Facing Balance — ball
Want a workout that includes One-Legged Cable Kickback and 870+ other exercises? Try the AI Planner — 2 weeks free