Cable Kickbacks (One Legged Kickback)

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) Hamstrings
Equipment Cable
Emphasis Isolation
Type Push

Cable Kickbacks Instructions

  • Attach an ankle cuff or handle to a cable pulley.
  • Lower the pulley to the lowest setting. Place your ankle in the cuff/handle.
  • Facing the direction of the the weight stack, hinge at the hip and rest one hand against the cable machine.
  • With a slight knee bend, tighten and engage your glutes to drive your heel in a semicircular motion behind you. 
  • Don't focus on pulling your leg as high as possible, focus on the glute contraction/activation. 
  • Lower your leg to the starting position, controlling the eccentric portion.
  • Repeat movement for desired amount of reps. Switch to the other leg and repeat.

*Tips*

  • This can be done with exercise bands if a cable machine is not present.
  • Focus on the quality of the movement, not how much weight you can use.
  • Don't 'jerk' the leg back. Your leg is a lever between the cable and your glutes.
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