One-Legged Cable Kickback

An intermediate strength exercise for the glutes and hamstrings, done with a cable machine.

Movement guide

One-Legged Cable Kickback

Demand · source-assignedMedium (unreviewed)

Equipment requiredA cable machine

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Similar move, beginner grade.

This move

One-Legged Cable Kickback demonstrated on the 3D figure

3D demoOne-Legged Cable KickbackIntermediate · A cable machine

Intermediate grade (source-assigned).

Harder option

Stiff-legged barbell deadlift demonstrated on the 3D figure

3D demoStiff-legged barbell deadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Switch legs and repeat the movement for the other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

A cable machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell back squat demonstrated on the 3D figure

3D demoBarbell back squatAdvanced · A barbell

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Barbell glute bridge demonstrated on the 3D figure

3D demoBarbell glute bridgeIntermediate · A barbell

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Barbell hip thrust demonstrated on the 3D figure

3D demoBarbell hip thrustIntermediate · A barbell + A bench or box

Barbell snatch demonstrated on the 3D figure

3D demoBarbell snatchAdvanced · A barbell

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Questions people ask

What muscles does the One-Legged Cable Kickback work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the One-Legged Cable Kickback?

A cable machine.

Is the One-Legged Cable Kickback good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Glute kickback (quadruped hip extension).

What is an easier alternative to the One-Legged Cable Kickback?

Try the Glute kickback (quadruped hip extension). It works similar muscles at a lower grade.

How do I make the One-Legged Cable Kickback harder?

Progress to the Stiff-legged barbell deadlift, or add load, range or slower lowering once your form is solid.