Cable Kickbacks (One Legged Kickback)

Cable Kickbacks Instructions

• Attach an ankle cuff or handle to a cable pulley.
• Lower the pulley to the lowest setting and place your ankle in the cuff/handle.
• Facing the direction of the the weight stack, hinge at the hip and rest one hand against the cable machine.
• With a slight knee bend, engage your glutes to drive your heel in a semicircular motion behind you. 
• Don't focus on pulling your leg as high as possible, focus on the glute contraction/activation. 
• Brining your leg too high will force your low back to arch/overextend
• Lower your leg to the starting position, controlling the eccentric portion.

*Tips*

• This can be done with exercise bands if a cable machine is not present.
• Focus on the quality of the movement, not how much weight you can use.
• Don't 'jerk' the leg back. Your leg is a lever between the cable and your glutes.