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One-Legged Cable Kickback

Learn how to do one-legged cable kickback with a clear setup, controlled movement, and a technique you can repeat.

All legsCable6 technique steps

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One-Legged Cable Kickback: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do one-legged cable kickback

  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.
One-Legged Cable Kickback exercise illustration

One-Legged Cable Kickback: muscles worked

Primary focus: glutes.

GlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do 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.

What muscles does one-legged cable kickback work?

One-Legged Cable Kickback primarily trains the glutes. The exact demand depends on your setup, range, and chosen load.

What is the best technique for one-legged cable kickback?

Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.

What can I do instead of one-legged cable kickback?

Related options include Cable Deadlifts, Cable Hip Abduction, Cable Pull-Through. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing one-legged cable kickback and the related movements above to compare equipment and technique choices.

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