Single Leg Cable Kickback
The Single Leg Cable Kickback is a targeted isolation exercise performed on a cable machine that specifically strengthens and shapes the gluteus maximus. By extending the leg backward against constant cable resistance, it builds glute size and improves hip extension strength.
Because this is an accessory movement often performed at the end of a workout, fatigue management is crucial. The AI analyzes your previous sets and overall recovery status (including HRV and sleep data) to determine the optimal volume and intensity, ensuring you stimulate the glutes without overtraining. If you track your cycle, the app can also adjust the volume during the luteal phase when recovery might be slower and joint laxity slightly higher.
Form Cues
- Lean your torso slightly forward and hold the machine for stability
- Keep your standing knee soft and slightly bent
- Drive your heel back and squeeze your glute hard at the top
- Control the weight slowly as you return to the start
- Brace your core to keep your lower back stationary
- Don't arch your lower back to lift the weight higher
- Don't use momentum or swing the leg
- Don't rotate your hips open to the side
- Don't lock out your standing knee
Common Mistakes
- Hyperextending the lumbar spine
- Using excessive weight and momentum
- Rotating the hips outward
- Shortening the range of motion
- Standing completely upright
Muscles Worked
This exercise primarily isolates the gluteus maximus, allowing for a peak contraction at the top of the movement that is difficult to achieve with other exercises. It also engages the hamstrings as secondary hip extensors and recruits the core and stabilizing leg muscles to maintain balance.
Primary
Secondary
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