One-Legged Cable Kickback

What it is

This isolation exercise uses a cable machine to effectively target your glutes, with secondary engagement of your hamstrings. You will perform a controlled kickback movement, focusing on a strong glute contraction.

Technique tips

• Maintain a slight bend in your standing leg and hips.
• Brace your core to stabilize your body and prevent unwanted rotation.
• Kick back with a controlled, semicircular motion, feeling the glute contraction.
• Squeeze your glute firmly at full extension for a peak contraction.
• Control the cable's pull as you slowly return your leg to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.