One-Legged Cable Kickback

One-Legged Cable Kickback is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus
Secondary muscles: Hamstrings, Gluteus medius, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Cuff
Attach the low-pulley ankle cuff to your working leg.
Front support
Face the machine and hold its frame to stabilize your torso.
Soft knees
Bend both knees slightly and establish starting tension.
Backward arc
Move the working leg backward through a small curved path.
Hip finish
Squeeze your glute at the farthest point where your pelvis stays still.
Forward return
Brake the cable and bring your leg back beneath your torso.
Switch sides
Let the stack settle and move the cuff to the other ankle.

Key technique points

Keep your knee bend largely unchanged throughout the repetition.
Direct your leg backward rather than upward.
Do not involve your lower back in the kickback.
Do not pull yourself forward with your supporting hand.
Do not open your working hip to the side.
Do not let the weight plates collide as you return forward.

Common mistakes

High arc

This increases lower-back extension at the end of hip range.

Pulling the torso

This counters cable resistance with the arm and torso.

Pelvic rotation

This shifts the leg movement sideways.

Cuff twisting

This changes the direction of force applied to the ankle.

Straightening the knee quickly

This suddenly lengthens the lever.

Swinging forward

This fails to brake the return.

Frequently asked questions