One-Legged Cable Kickback

Starting position:

Choosethe appropriate weight taking account of your fitness level. Attach the strap connected to the pulley around your ankle and take a stance facing the pulley so that the leg doing the motion is perpendicular to the pulley. Grab the hand holders and firm up your entire torso.

Exercise:

From the starting position, kickback your leg while contracting your gluteal muscles. Then return your leg to the starting position. Exhale as you are kicking back and inhale as you are returning to the starting position.Do the required number of repetitions depending on your type of training. Then do the identical exercise with your other leg. Keep your torso upright and firm and do not bend at the waist.

Note:

Make sure you have set an appropriate weight and position your body so that you are standing at a right angle with the pulley. Avoid bending at waist especially when overcoming resistance while kicking back. Return to the starting position with a slow, controlled motion rather than quickly relaxing the tension in your muscles. Keep your muscle tensed all the time.

Recommendation:

Start with lighter resistance to master the technique well.

***

One legged cable kickback can be done with cable attached to low pulley or with exercise bands.

Do not stretch the leg completely. Slightly bend your knee and your hips and slowly kick the leg backwards. The decelerating part is very important and it should be slower (3 to 5 seconds).