How to Do the One-Legged Cable Kickback
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💪 Glutes, Hamstrings🏋️ Cable📊 Intermediate🏷️ Strength
How to perform 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.
Muscles worked
The One-Legged Cable Kickback primarily targets your Glutes, with support from your Hamstrings. You'll need cable.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One-Legged Cable Kickback slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.