One-Legged Cable Kickback
An intermediate isolation strength exercise that works the glutes, using a cable machine.
Starting position
End position
How to Do One-Legged Cable Kickback
- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.
Muscles Worked
Alternatives to One-Legged Cable Kickback
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
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2
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
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3
Downward Facing Balance
An intermediate isolation strength exercise that works the glutes, using an exercise ball.
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4
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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5
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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6
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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7
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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8
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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9
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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10
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
Frequently Asked Questions
What muscles do one-legged cable kickback work?
One-Legged Cable Kickback primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for one-legged cable kickback?
One-Legged Cable Kickback uses cable machine.
One-Legged Cable Kickback: is it suitable for beginners?
One-Legged Cable Kickback is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of one-legged cable kickback?
Glute Kickback, Deadlifts, Downward Facing Balance train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-legged cable kickback reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-legged cable kickback can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Legged Cable Kickback with AI
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