One-Legged Cable Kickback

One-Legged Cable Kickback demonstration

How to Perform

1. 1Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2. 2Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. 3While 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.
4. 4Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5. 5Repeat for the recommended amount of repetitions.
6. 6Switch legs and repeat the movement for the other side.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing