One-Legged Cable Kickback

A glute isolation exercise using cable resistance, where the leg is extended backward in a controlled motion to maximize gluteal activation and build hip extension strength.

Instructions

1. Hook a leather ankle cuff to a low cable pulley and attach the cuff to your ankle.
2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. 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.
4. Continue the motion as high as it will comfortably go, breathing out as you extend.
5. At full extension, squeeze your glutes for a second to achieve a peak contraction.
6. Slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
7. Repeat for your set repetitions.
8. Switch legs and repeat the movement for the other side.

Tips

• Initiate the movement from your glutes, not your hip flexors
• Keep your upper body stationary and avoid leaning forward
• Maintain a slight knee bend throughout the movement
• Feel the contraction in your glutes at the top of the movement
• Control the weight on the way back; don’t let it snap forward
• Keep your core engaged for stability
• Use full range of motion from fully extended to the starting position