Runners Pulley Balance Kickback Strap Below Knee
Single-leg balance kickback on the cable that challenges stability while strengthening the glutes.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Attach a strap below the knee and stand on the opposite leg for balance.
- Kick the working leg back against the cable while maintaining single-leg balance.
- Squeeze the glute at the end range.
- Return with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Single-leg balance kickback on the cable that challenges stability while strengthening the glutes.
Common mistakes
Avoid losing balance or leaning excessively.
Make it harder
Increase weight or reduce support.
Make it easier
Hold onto a support or reduce the weight.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.