Hominin · exercise
One-Legged Cable Kickback
One-Legged Cable Kickback is a intermediate strength exercise using cable. It works the glutes, with help from the hamstrings.
intermediatecablepush movementisolationstrength
- Main muscles
- glutes
- Also works
- hamstrings
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Pull Through · cable, beginner
- Butt Lift (Bridge) · body only, beginner
- Flutter Kicks · body only, beginner
- Glute Kickback · body only, beginner
- Hip Extension with Bands · bands, beginner
- Leg Lift · body only, beginner
- Physioball Hip Bridge · exercise ball, beginner
- Single Leg Glute Bridge · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).