One-Legged Cable Kickback
The one-legged cable kickback is a legs exercise that targets the glutes with cable. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the one-legged cable kickback
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.
Want this in a plan?
Build a weekly routine around the one-legged cable kickback and the rest of your legs work, matched to your goal and the equipment you have.
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Browse all legs exercises, read our best leg exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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