Single Leg Cable Kickback
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
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An isolation exercise that lets you focus on one muscle group, the Single Leg Cable Kickback targets your glutes through a hip hinge movement pattern. Use as a finisher or accessory for direct glute isolation.
Everything You Need to Know About the Single Leg Cable Kickback
The Single Leg Cable Kickback is a intermediate difficulty exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a finisher or accessory for direct glute isolation. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking targeted glute development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single Leg Cable Kickback — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Single Leg Cable Kickback?
- 1
Attach ankle strap to low cable and secure around your ankle.
- 2
Face the machine and hold the frame for support.
- 3
Stand on your non-working leg with a slight knee bend.
- 4
Keep core tight and spine neutral throughout.
- 5
Extend your working leg straight behind you against resistance.
- 6
Squeeze glute hard at peak contraction then return with control.
What are the best tips for the Single Leg Cable Kickback?
Focus on squeezing the glute rather than kicking high.
Keep your torso stable and avoid excessive leaning.
Maintain constant tension throughout the range of motion.
Use a controlled tempo for maximum muscle engagement.
Common Single Leg Cable Kickback mistakes
Using momentum to swing the leg back.
Bouncing or using momentum during the Single Leg Cable Kickback takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Arching the lower back excessively.
A compromised back position during the Single Leg Cable Kickback puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Leaning too far forward to achieve more range.
Cutting the range of motion short on the Single Leg Cable Kickback means your Glutes (gluteus maximus) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Not squeezing the glute at peak contraction.
Hip hinge movements like the Single Leg Cable Kickback demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Single Leg Cable Kickback — who it's best for
Intermediate lifters seeking targeted glute development.
How to Program the Single Leg Cable Kickback
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds.
What are good alternatives to the Single Leg Cable Kickback?
Cable Kickback
Banded Kickback
Hip Extension Machine
Other Variations
- Kneeling Single Leg Cable Kickback
- Pulse Cable Kickback
- Angled Cable Kickback
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Cable Kickback — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate weight to maintain proper form.
- Keep standing leg stable throughout movement.