One-Legged Cable Kickback

Technique

How to perform One-Legged Cable Kickback

1. Attach an ankle strap to the lowest cable pulley and secure it around one ankle.
2. Face the machine and hold its frame, standing far enough away to keep tension on the cable.
3. Soften both knees, lean slightly forward at the hips and keep your pelvis facing the machine.
4. Move the working thigh backward from the hip while keeping its knee angle steady; stop before the pelvis tilts or the lower back arches.
5. Briefly control the back position, then bring the leg forward against the cable's pull.
6. Complete the repetitions, then move the strap to the other ankle and repeat.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.