Ankle On The Knee
Equipment: Body Only
Primary muscles: Glutes
Strength
One-Legged Cable Kickback Exercise
One-Legged Cable Kickback is a Intermediate Strength exercise using Cable for Glutes. Hook a leather ankle cuff to a low cable pulley and then attach the cuff...
Exercise Details
- Category
- Strength
- Level
- Intermediate
- Equipment
- Cable
- Force
- Push
- Mechanic
- Isolation
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
How to Do One-Legged 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.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.
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