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.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#115 of 868
6 numbered source steps; the longest instruction list ranks #1.
Instruction text
#325 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
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 · DEEP · PUSH/ISOLATION
One-Legged Cable Kickback opens on mechanic class: ISOLATION push work for glutes with 1 catalogued assistant, joint involvement separates this page from isolation peers.
Among 873 exercises, 6 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
One-Legged Cable Kickback is classified 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 in the strength category. Within the glutes cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
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.
One-Legged Cable Kickback catalog footprint
Among 22 exercises whose primary muscle is glutes, One-Legged Cable Kickback ranks #6 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
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.
One-Legged Cable Kickback Documentation Depth
One-Legged Cable Kickback carries 6-step instructions (718 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the glutes cohort, not just the taxonomy badges above. Across 22 catalogued glutes movements, the average instruction record is 492 characters and 3.5 steps; 9 of those (40.9%) clear the same ≥500-character rich bar used here. This page ranks #3 of 22 by instruction-character length (1.46× the cohort average).
The assistant set lists 1 secondary muscle (hamstrings). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 81 exercises that also use a cable machine, average instruction length is 786 characters; 46 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented glutes movements (same ≥500-character bar):
- Glute Kickback (4 steps, 918 chars)
- Flutter Kicks (5 steps, 727 chars)
- Hip Lift with Band (4 steps, 630 chars)
- Lying Glute (4 steps, 612 chars)
- Barbell Hip Thrust (3 steps, 601 chars)
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
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for One-Legged Cable Kickback; browse 8 peer glutes exercises for alternate patterns instead.
- 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 · CABLE · PUSH/ISOLATION · MID
- Intermediate PUSH/ISOLATION: warm up mobility matching glutes before One-Legged Cable Kickback with a cable machine.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 6 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for One-Legged Cable Kickback, drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (6 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (718 here).
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.