Single Leg Cable Kickback
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
Single Leg Cable Kickback
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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.
Single Leg Cable Kickback — targeted muscles
Also targets: Hamstrings, Core
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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.
When to Use the Single Leg Cable Kickback
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.
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
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.
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Safety Notes
- Use appropriate weight to maintain proper form.
- Keep standing leg stable throughout movement.