Single-Leg Cable Kickback

Setup

1. 01Attach an ankle cuff to a low pulley and strap it to one ankle.
2. 02Face the stack, step back for tension, and hold the frame for balance.
3. 03Hinge slightly forward and shift your weight onto the support leg.

Execution

1. 01Drive the cuffed leg straight back and slightly up by squeezing the glute.
2. 02Stop when the hip is fully extended, without arching the lower back.
3. 03Hold the squeeze for a second at the end of the range.
4. 04Return the leg forward under control until the knee passes the support leg.

Checkpoints

• -Movement comes from the hip, not from arching the lumbar spine.
• -Torso angle and hips stay square to the stack the whole set.
• -The knee stays nearly straight; this is not a leg curl.
• -The glute, not the hamstring, does the majority of the work.

Common mistakes

• -Arching the lower back to fake extra range.
• -Swinging the leg with momentum instead of squeezing it back.
• -Rotating the hips open as the leg travels back.
• -Using a load so heavy the torso twists on every rep.