one-legged cable kickback

What is One-Legged Cable Kickback? The one-legged cable kickback is a unilateral exercise that primarily targets the glutes and hamstrings. It involves extending one leg straight back against resistance provided by a cable machine, emphasizing the contraction of the glutes at the top of the movement.

Attach an ankle cuff to the low pulley of a cable machine.
Fasten the cuff around your ankle and position yourself facing the cable machine.
Stand on one leg, with a slight bend in the knee and your supporting foot planted firmly on the ground.
Hold onto the cable machine for support and stability.
Engage your core and keep your back straight.
Slowly kick your free leg straight back, focusing on using your glutes to lift the leg.
Pause briefly at the top of the movement, squeezing your glutes.
Slowly return your leg to the starting position.
Repeat for the desired number of repetitions and then switch legs.

Arching the back: Maintain a neutral spine throughout the exercise to prevent strain on the lower back.
Using momentum: Avoid swinging the leg and focus on controlled movements to fully engage the glutes. - Not fully extending the leg: Ensure you fully extend your leg back to maximize the activation of the glutes.
Allowing the hips to rotate: Keep your hips squared and stable throughout the movement.

Focus on the mind-muscle connection to engage the glutes effectively. - Use a challenging but manageable weight to maintain proper form.
Keep your core engaged to stabilize your body during the exercise. - Control the movement both on the way up and down to fully work the muscles.
Incorporate variations like pauses at the top or tempo changes to increase intensity.

Primary Muscles: Gluteus maximus - Secondary Muscles: Hamstrings, core stabilizers