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StrengthIntermediate
One-Legged Cable Kickback
Equipment
Cable
Target Muscles
Glutes
Category
Strength
Muscle Group
Glutes
Force Type
push
Mechanics
isolation
Target Muscles
Glutes
Secondary Muscles
Hamstrings
Breathing
Exhale as you push the weight away from your body, inhale deeply as you return to the starting position.
Common Mistakes
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
- •Rushing through reps instead of using a controlled tempo
Safety Tips
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
Variations
- •Adjust the pulley height to target different fibers
- •Use a slow, controlled tempo to prevent the stack from clanking
- •Try single-arm work for unilateral focus
Alternatives
- •Choose another exercise that targets the glutes
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement