Exercise guide
One-Legged Cable Kickback
The One-Legged Cable Kickback trains hip extension with an ankle cuff attached to a low pulley. The glute provides the main effort while the hamstrings assist and the standing leg maintains balance.
Training context
Keeping Cable Kickbacks Controlled
The working leg moves backward from the hip. The knee may remain slightly bent, but the exercise is not primarily a knee-extension movement.
Use a range that does not require the pelvis to rotate or the lower back to arch. More height does not necessarily create more useful glute work.
Technique overview
Move the thigh back while keeping the pelvis steady
Secure the ankle cuff and hold the machine frame lightly for balance. Extend the working hip to move the leg backward while keeping the torso and pelvis quiet. Pause briefly, then guide the leg forward against the cable. Complete both sides with the same stance and range.
Treat this as an overview and use a range, pace, and setup you can control.