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Glutes

One-Legged Cable Kickback

One-Legged Cable Kickback (Start)One-Legged Cable Kickback (End)
LevelIntermediateEquipmentCableMechanicIsolationForcePush

A cable exercise that sends one leg behind you against resistance to isolate the glute.

Strength
Primary musclesGlutes
Secondary musclesHamstrings

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 18–31 kcal (±25 %)

Muscle mass worked15 %
Effort during a set6.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Clip an ankle cuff to a low pulley and fasten it around one ankle.
  2. 2Face the stack and steady yourself on the frame.
  3. 3Stand tall with your abs tight.

How to perform

  1. 1Keep the working leg almost straight and push it back and slightly upward.
  2. 2Tense the glute at the end of the range.
  3. 3Let the leg return to the start slowly.
  4. 4Finish your reps, then change legs.

Alternatives

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More with Cable

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Stretches for Glutes

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