Home Exercises One Legged Cable Kickbacks

One Legged Cable Kickbacks

Exercise Tips

  • Keep your back flat

One Legged Cable Kickbacks

This exercise targets your glutes and provides a low cardio benefit. It also works your hamstrings.

Muscle Group

Gluteals (Glutes), Hamstrings


1 Day a Week to
3 Days a Week


Cable Pulley Machine, Hand Attachment

Cardiovascular Benefit


Muscle Group: Gluteals (Glutes), Hamstrings

Equipment: Cable Pulley Machine, Hand Attachment

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Glutes

Starting Position: Stand about a foot in front of the cable pulley machine, facing it with your feet together, toes pointing forward. Attach the hand attachment and put one foot through it, resting it at your ankle. Place your hands on your hips.

  1. 1 Lift your toes just off the ground and kick your heel back about one foot. Keep your knee slightly bent and your other leg straight.
  2. 2 Hold for a one count, squeezing your glutes, then inhale and slowly lower your leg back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.