Single Bent Leg Kickback with Pulley Knee Strap
Isolates the glutes with constant cable tension using a knee strap.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Attach a knee or ankle strap to a low pulley and face the machine.
- Keep the working leg bent and kick it backward while squeezing the glute.
- Keep the hips square and core braced.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Knee Strap or Ankle Strap
Coaching tips
Benefits
Isolates the glutes with constant cable tension using a knee strap.
Common mistakes
Avoid arching the lower back or swinging the leg.
Make it harder
Increase weight or add a pause at the top.
Make it easier
Reduce the weight or range.
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 · 5 sets × 12 each legGeneral 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.