Cable Lying Incline Single Leg Kickback

Cable Lying Incline Single Leg Kickback Exercise Description

The cable lying incline single-leg kickback trains unilateral hip extension with the torso supported, emphasizing the gluteus maximus while the hamstrings assist. Lying prone on an incline bench minimizes trunk momentum and helps you keep a neutral spine, so the movement comes from the hip rather than the lower back. The cable’s line of pull provides consistent resistance through the range of motion and encourages a smooth, controlled arc. Gluteus medius and minimus contribute by stabilizing the pelvis and preventing hip drop or rotation, while the abdominal wall and spinal erectors work isometrically to maintain alignment. Because the leg moves independently, you can attend to side-to-side differences and refine pelvic control. Keep the knee softly bent and the ankle dorsiflexed to stay comfortable and maintain a clear hip-extension pattern. Move only within a pain-free range and avoid arching the lumbar spine so the effort stays on the hips.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus
Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Longissimus, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Cable
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors
Joint Involvement: Single-joint
Muscle Location: Glutes
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Cable Lying Incline Single Leg Kickback Exercise

‘- Set a low cable pulley and attach an ankle cuff.
– Position an incline bench in front of the stack so the cable path is unobstructed and the bench is stable.
– Lie prone on the bench with chest and hips supported near the edge; grasp the bench for stability.
– Fasten the cuff to your working ankle; keep the nonworking leg relaxed on the bench.
– Align ribs over pelvis; brace lightly; keep a neutral neck with eyes toward the floor.
– Start with the working hip slightly flexed, knee softly bent, and ankle dorsiflexed.
– Exhale, extend the hip by driving the heel up and back in line with the cable until your thigh is roughly in line with your torso—without arching the lower back.
– Keep the pelvis level; avoid rotating or tilting.
– Briefly hold the top with glute engagement.
– Inhale, lower the leg under control to the start, maintaining a neutral spine.
– Reset as needed and switch sides.

Cable Lying Incline Single Leg Kickback Tips

‘- Position the incline bench so the cable path is unobstructed and the bench is stable before you start.
– Lie prone with your chest and hips supported near the bench edge and grasp the bench for stability.
– Align your ribs over your pelvis and brace lightly to help maintain a neutral spine.
– Keep your neck neutral with your eyes toward the floor.
– Begin with the working hip slightly flexed, knee softly bent, and ankle dorsiflexed.
– As you exhale, drive your heel up and back in line with the cable so the motion comes from the hip.
– Lift only until your thigh is roughly in line with your torso, without arching your lower back.
– Keep your pelvis level throughout, avoiding any rotating or tilting.
– Briefly hold the top position with clear glute engagement before lowering.
– Inhale as you lower the leg under control to the start position, staying in a pain-free range and maintaining a neutral spine.

Cable Lying Incline Single Leg Kickback Beginner Introduction

The cable lying incline single-leg kickback is a cable-based lower-body movement performed face down on an incline bench with the ankle connected to the pulley. With the torso resting on the bench, momentum through the upper body stays minimal and effort centers on extending the hip of one leg against the cable. The main work targets the glutes, with the back of the thigh supporting the motion as the leg travels through a smooth arc created by the cable tension.

Because only one leg moves at a time, side-to-side differences in strength, control, or coordination become easier to notice. The side and deeper portions of the glutes help steady the pelvis so it does not tip or twist, while the abs and lower back hold the trunk in a steady, aligned position against the bench. A softly bent knee and flexed ankle position place emphasis on the hip joint rather than the knee, and the motion typically stays within a comfortable range so the lower back remains relatively quiet and the hips carry the workload.