Single-Leg Cable Glute Kickback

a.k.a. Cable Hip Extension

Differentiation: Mechanics

This variation of a glute kickback is unique. Here is how: you use one leg for a full set, | then switch the cuff to your other ankle. Working individual sides allows you to focus on developing each glute muscle individually. You use an ankle cuff | and attach the cable machine's pulley hook to the cuff. The cable machine maximizes the amount of continual resistance applied to your glutes throughout each rep. Finally, you stand for this exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain an ankle cuff.

2) Locate a cable machine.

3) Set the pulley at its lowest setting.

4) Wrap the ankle cuff around your ankle.

5) Clip the ankle cuff onto the pulley hook.

6) Obtain an ankle cuff attachment.

7) Stand facing the cable machine. Step backward about 18 inches or more until there is tension on the cable.

8) Grasp part of the machine for stability.

9) Bend slightly at the knees.

10) ...and bend your hips slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you slowly move your right foot back and upward in a kicking motion.

3) Continue to move your foot back in a straight line as far as possible.

4) This is the ending position.

5) When kicked back as far as possible, hold the position for a count of one second, squeezing your glutes.

6) Inhale as you slowly allow the cable to retract forward and bring your leg back to the starting position. Keep the foot slightly elevated, ready to perform another rep.

7) Repeat reps for a full set using that leg.

8) When all reps are finished, switch the ankle cuff to your other ankle. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

Be sure the cable is securely fastened around your ankle.

Don't swing your body in an effort to lift the weight without losing balance. Compromising the form of your body too much can result in falling over or injury.

When returning to the starting position, keep your foot slightly elevated off the floor, ready to perform another rep.

Focus on pinching your butt muscles to activate the glutes.

Gear Advice

To perform this exercise, you will need an ankle cuff. Few gyms offer these, so we have listed a link below to a Harbinger brand Neoprene Padded Ankle Cuff - which you can order from Amazon dot com. You take this with you to the gym.

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Tip

You should feel your glutes do most of the work initially, and as you raise your foot, the tension will move slightly to your hamstrings.

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