Cable Side Lying Floor Single Leg Kickback exercise animation (Weiblich)

Cable Side Lying Floor Single Leg Kickback

Zielmuskel
—
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable side lying floor single leg kickback is a hip-focused strength exercise that works the muscles around the hips, especially the glutes, one side at a time. Lying on your side on the floor with a low cable attached to your ankle, you drive the top leg back and up against constant cable tension, making it a good accessory for building hip strength and single-leg control.

Cable Side Lying Floor Single Leg Kickback: So führst du sie aus

  1. 1Set the cable pulley to its lowest position and fasten an ankle strap around the ankle of your working (top) leg.
  2. 2Lie down on your side on the floor, facing the machine, with your body in a straight line from head to hips.
  3. 3Stack your hips and shoulders, support your head with your bottom arm, and brace your core so your torso stays stable.
  4. 4Start with the working leg extended toward the cable so you feel tension at the hip with no slack in the line.
  5. 5Drive the top leg back and slightly up, leading with your heel and squeezing your glute at the end of the range.
  6. 6Pause briefly at the top without letting your hips roll backward or your lower back arch.
  7. 7Lower the leg under control back to the start, resisting the cable rather than letting it snap your leg forward.
  8. 8Complete all reps on one side, then switch sides and repeat with the other leg.

Technik-Tipps

  • Move from the hip, keeping the working knee mostly straight so the glute does the work rather than the lower back.
  • Keep your hips stacked and square throughout the set so the leg travels behind you, not out to the side.
  • Use a slow, controlled tempo on both the kickback and the return to keep tension on the hip the whole rep.
  • Brace your core and keep your torso quiet so momentum from your trunk doesn't take over the movement.

Häufige Fehler

  • Swinging the leg with momentum, which shifts the load off the hip muscles and reduces the effectiveness of each rep.
  • Letting the lower back arch or the hips roll backward to extend the leg further, which strains the spine instead of working the hip.
  • Setting the cable too heavy so your form breaks down, turning a controlled kickback into a jerky swing.
  • Letting the cable pull the leg forward fast on the return, losing tension and control through the bottom of the rep.

Häufig gestellte Fragen

What muscles does the cable side lying floor single leg kickback work?

It targets the muscles around the hips, primarily the glutes of the working leg, while your core works to keep your hips and torso stable throughout each rep.

Is the cable side lying floor single leg kickback good for beginners?

Yes. It isolates one hip at a time with light, controlled cable tension, so it is a beginner-friendly way to build hip strength and learn to move from the hip without heavy loading.

How many sets and reps should I do?

As a hip accessory, 3 sets of 12 to 15 reps per leg with a controlled tempo works well. Use a weight you can move smoothly through a full range without swinging.

Where should I feel this exercise?

You should feel it in the glute and hip of the top, working leg as you drive it back and up. If you feel it mainly in your lower back, reduce the range or weight and keep your hips square.

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