Learn
One-Legged Cable Kickback
CableIntermediatePushIsolation
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Estimated starting range low
33–55 lb × 8–12 Typical for your bodyweightHow to do it
- 1Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- 2Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- 3While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- 4Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- 5Repeat for the recommended amount of repetitions.
- 6Switch legs and repeat the movement for the other side.
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