Setup and loading
Ankle strap on the low pulley.
How to do the single-leg cable kickback step by step
- Attach the ankle strap to the low pulley and hold on to the machine.
- Drive your leg back, squeezing your glute.
- Return slowly.
Form cues
- Brace your abs
- Controlled movement
Common mistakes
- Arching your back
Advertisement
Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Variations and similar exercises
Advertisement