Glutes / Intermediate / Isolation (single joint)

One-Legged Cable Kickback

A cable isolation exercise for the glutes, with the hamstrings assisting.

At a glance

Primary

Glutes

Secondary

Hamstrings

Equipment

Cable station

Movement pattern

Hip extension

Level

Intermediate

Type

Glutes, Isolation (single joint), One side at a time, Balance / unstable

How to do it

1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. 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.
4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5. Repeat for the recommended amount of repetitions.
6. Switch legs and repeat the movement for the other side.

Common mistakes

• ✗ Arching the lower back to lift the leg higher.

  Why it hurts: Range comes from the spine, not the hip, compressing the lower back.

  ✓ Instead: Brace the core and stop when the hip is straight; the leg does not need to go high.

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