One-Legged Cable Kickback
A intermediate isolation movement that trains the glutes with a cable machine.
Force Type
Push
isolation
Difficulty
Intermediate
isolation
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
One-Legged Cable Kickback has 6-step instructions, among the most thoroughly documented of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
One-Legged Cable Kickback is a intermediate isolation movement that trains the Glutes along with hamstrings. It requires a cable machine. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Glutes
- Level: intermediate
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the One-Legged Cable Kickback Data Reveals
One-Legged Cable Kickback is classified in the PlainExercise database as a intermediate-level isolation movement with a push force profile, primarily training the Glutes with secondary engagement of the hamstrings. The canonical form requires a cable machine, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Glutes is trained by 9 catalogued movements in total, meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. No alternate-equipment variations have been catalogued for One-Legged Cable Kickback yet; the canonical form is the documented path. The documented execution runs 6 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program, particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | isolation |
| Force | push |
| Equipment | cable |
| Category | strength |
| Primary muscle | Glutes |
| Secondary muscles | 1 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Muscles worked
According to the Free Exercise DB classification, One-Legged Cable Kickback trains the glutes as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. One-Legged Cable Kickback does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on One-Legged Cable Kickback, not raw speed.
- Cutting the range of motion short - moving the glutes through its full safe range on One-Legged Cable Kickback is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like One-Legged Cable Kickback reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on One-Legged Cable Kickback - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Glutes and secondarily hamstrings
- People who have access to a cable machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once One-Legged Cable Kickback feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the one-legged cable kickback
A intermediate isolation movement for the glutes - here's how to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the glutes directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.