How to do a Single Leg Cable Kickback

Authored by Fitbod

About Single Leg Cable Kickback

Sets Logged
189,255
Popularity Rank
387th
Difficulty
Beginner
Glutes Strength
92 mSCORE 27th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Place a pulley at the lowest position with an ankle cuff attachment and wrap it around your right ankle.
  2. Stand upright facing the pulley with your feet hip-width apart and grab ahold of the steel frame.
  3. Brace your core to maintain a neutral spine.
  4. Keeping your right leg extended with the knee slightly flexed, extend it behind you by flexing your right glute.
  5. Return to the starting position and repeat with the opposite leg.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps