glutes · Cable · Intermediate

One-Leg Cable Kickback

The one-leg cable kickback isolates one glute at a time under constant cable tension. It is the pure isolation move for the back of the hip.

Why it's in a glute program: Constant-tension, single-side glute isolation.

Woman performing the one-leg cable kickback in a gym

One-Leg Cable Kickback start position, illustrated

One-Leg Cable Kickback midpoint, illustrated

One-Leg Cable Kickback end position, illustrated

One-Leg Cable Kickback start position — Start

One-Leg Cable Kickback end position — End

How to do the one-leg cable kickback

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.

Form cues

Slight forward lean, hands on the frame.
Kick back until the glute is fully squeezed.
Slow return.

Muscles worked

Primary: glutes. Movement pattern: hip extension. Equipment: cable.

Programs that use the one-leg cable kickback

In Glute Max this exercise appears in 8 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Power Forge — 4 Day, Glute Strength Block — 4 Day. Every program shows the animated form guide above on the workout screen.