One-Legged Cable Kickback

A intermediate strength exercise for the glutes, done with a cable.

One-Legged Cable Kickback: finishing position

Main muscles: Glutes
Also works: Hamstrings
Equipment: Cable
Level: Intermediate
Type: Isolation
Movement: Push

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Legged Cable Kickback

Questions

What muscles does the One-Legged Cable Kickback work?

Mainly the glutes, with the hamstrings helping.

Is the One-Legged Cable Kickback good for beginners?

It's rated intermediate. Beginners can build up to it with Pull Through first.

What can I do instead of the One-Legged Cable Kickback?

Good alternatives that train the glutes: Downward Facing Balance, Pull Through, Butt Lift (Bridge) or Leg Lift.

How many sets and reps of the One-Legged Cable Kickback should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).