Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
See how Single Leg Cable Kickback could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The single-leg cable kickback attaches an ankle strap to a low cable and extends your leg straight backward against constant cable resistance. The cable provides tension throughout the entire range of motion, making this more demanding than banded or bodyweight kickbacks.
When to use it
Use as a finisher or accessory for direct glute isolation.
Who it's for
Intermediate lifters seeking targeted glute development.
Face the cable machine and hold the frame for balance. Keep your standing leg slightly bent and your torso upright. Extend your working leg straight back by squeezing your glute—do not arch your lower back to kick higher. Control the return phase.
Also targets: Hamstrings, Core
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Attach ankle strap to low cable and secure around your ankle.
Face the machine and hold the frame for support.
Stand on your non-working leg with a slight knee bend.
Keep core tight and spine neutral throughout.
Extend your working leg straight behind you against resistance.
Squeeze glute hard at peak contraction then return with control.
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.
Program single-leg cable kickbacks as glute isolation when you want constant tension, as a finisher after hip thrusts, or when targeting each glute individually. Use moderate reps with controlled tempo. They pair well with cable pull-throughs.
Using momentum to swing the leg back.
Bouncing or using momentum during the Single Leg Cable Kickback makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Arching the lower back excessively.
Changing your back position during the Single Leg Cable Kickback can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Leaning too far forward to achieve more range.
Cutting the range of motion short on the Single Leg Cable Kickback can reduce the training stimulus for your Glutes (gluteus maximus). Use the largest comfortable range you can control without changing the intended setup.
Not squeezing the glute at peak contraction.
Hip hinge movements like the Single Leg Cable Kickback depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Intermediate lifters seeking targeted glute development.
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.
This is one example of how Single Leg Cable Kickback could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single Leg Cable Kickback
The Single Leg Cable Kickback primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Single Leg Cable Kickback include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers, Standing leg.
The Single Leg Cable Kickback is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking targeted glute development. Focus on proper technique and consider starting with easier variations.
For the Single Leg Cable Kickback, the recommended approach depends on your goals. 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds. For strength, use 8-10 reps per leg. For muscle growth, perform 12-15 reps per leg. For endurance, complete 15-20 reps per leg.
The Single Leg Cable Kickback typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single Leg Cable Kickback include: Cable Kickback, Banded Kickback, Hip Extension Machine. These exercises target similar muscle groups as the Single Leg Cable Kickback and can be used as substitutes based on your equipment availability, gym setup, or training preferences.