Strength · Recomp guide
One-Legged Cable Kickback
The one-legged cable kickback is an intermediate strength exercise for your glutes, using cable.
- Main muscles
- Glutes
- Also works
- Hamstrings
- Equipment
- Cable
- Level
- Intermediate
Setup
Attach an ankle strap to a low cable and face the machine, holding it for support.
How to do it
- Brace your core with a slight forward lean.
- Kick the strapped leg back and up, leading with the heel.
- Squeeze your glute at the top.
- Return slowly without letting the weight stack touch down.
Coaching cues
- Move from the hip, not the lower back.
- Small, controlled range.
Common mistakes
- Arching the back to lift higher.
- Swinging the leg with momentum.
Barbell hip thrust 
Bulgarian split squat 
Kettlebell swing 
Romanian deadlift 
Smith machine squat 
Back extension