One-Legged Cable Kickback
The One-Legged Cable Kickback is a intermediate cable machine exercise that works the Glutes. Follow the steps below.
Target musclesGlutes
EquipmentCable Machine
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.