One-Legged Cable Kickback
- Equipment
- Cable
- Difficulty
- Intermediate
- Force
- Push
- Mechanic
- Isolation
- Type
- Strength
Also works: Hamstrings
How to do the 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.
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Exercise data courtesy of the open-source free-exercise-db project.