How to do a Single Leg Cable Kickback
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Leg Cable Kickback
Target muscles worked
Instructions for Proper Form
An isolation glute exercise that also engages the hamstrings, providing a targeted workout that enhances lower body strength and muscle definition. The cable resistance ensures a full range of motion and constant tension, offering advantages over bodyweight kickbacks.
- Place a pulley at the lowest position with an ankle cuff attachment and wrap it around your right ankle.
- Stand upright facing the pulley with your feet hip-width apart and grab ahold of the steel frame.
- Brace your core to maintain a neutral spine.
- Keeping your right leg extended with the knee slightly flexed, extend it behind you by flexing your right glute.
- Return to the starting position and repeat with the opposite leg.
Weight & 1 Rep Max Calculator
Average Single Leg Cable Kickback standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Single Leg Cable Kickback
1. Glute Kickback Machine
94.6 mSCORESWAPPED 679 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
2. Cable Hip Extension
89.9 mSCORESWAPPED 334 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
3. Cable Pull Through
89.6 mSCORESWAPPED 232 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
4. Single Leg Kickback
86.2 mSCORESWAPPED 225 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
5. Barbell Hip Thrust
95.2 mSCORESWAPPED 213 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
6. Machine Hip Abductor
96.7 mSCORESWAPPED 184 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
7. Hip Thrust
97 mSCORESWAPPED 98 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.