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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Single Leg Cable Kickback as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Leg Cable Kickback. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Leg Cable Kickback is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.