Cable Lying Incline Single Leg Kickback exercise animation (Female)

Cable Lying Incline Single Leg Kickback

Target muscle
—
Equipment
Cable
Body part
Hips
Type
Strength

The cable lying incline single leg kickback is a single-leg cable exercise for the hips that trains the glute and hip-extension muscles through a controlled backward kick. Lying face-down on an incline bench with an ankle cuff attached to a low cable, it lets you isolate one side at a time under constant tension and is a useful accessory for building hip strength and shape.

How to do the Cable Lying Incline Single Leg Kickback

  1. 1Set the cable pulley to its lowest position and fasten the ankle cuff securely around one ankle.
  2. 2Place an incline bench in front of the machine and lie face-down on it with your hips near the top edge and your torso supported.
  3. 3Hold the sides of the bench for stability and let the cuffed leg hang down with a slight bend in the knee, feeling tension on the cable.
  4. 4Brace your core and keep your hips pressed into the bench so your lower back stays neutral.
  5. 5Drive the cuffed leg back and up by squeezing your glute, extending the hip until the leg is roughly in line with your torso.
  6. 6Pause briefly at the top and hold the contraction without arching your lower back.
  7. 7Lower the leg under control back to the starting position, resisting the cable the whole way.
  8. 8Complete all reps on one side, then switch the cuff to the other leg and repeat.

Form tips

  • Move from the hip and squeeze the glute to lift the leg, rather than swinging it with momentum.
  • Keep the knee only slightly bent and the angle fixed so the work stays on hip extension, not the hamstrings.
  • Use a full but controlled range of motion, pausing at the top of each rep to maximize the contraction.
  • Keep both hips square to the bench and avoid rotating your pelvis to chase extra height.

Common mistakes

  • Swinging the leg up with momentum, which shifts the load off the target muscles and strains the lower back.
  • Arching the lower back to lift the leg higher, which stresses the spine instead of working the hip.
  • Lifting the leg too far past torso level, which over-extends the hip and forces the lumbar spine to compensate.
  • Letting the cable yank the leg back down at the bottom, which removes tension and wastes the eccentric portion of the rep.
  • Rotating the hips or twisting the torso, which lets the stronger side cheat and reduces the isolation this exercise is meant to provide.

Frequently asked questions

What muscles does the cable lying incline single leg kickback work?

It targets the hip area, focusing on the glute and hip-extension muscles that drive the leg backward. The constant cable tension keeps these muscles loaded through the whole range of motion.

Is the cable lying incline single leg kickback good for beginners?

Yes. It is a single-joint isolation movement with a fixed path, so it is easy to learn and lets beginners feel the hip working. Start with a light weight and focus on control before adding load.

How many sets and reps should I do?

As an accessory hip exercise, 3 to 4 sets of 10 to 15 reps per leg works well. Use a weight you can control through a full range without swinging or arching.

Why use an incline bench instead of standing for the kickback?

Lying on the incline bench supports your torso and locks your hips in place, so you can isolate the working leg and resist the urge to swing or arch. This makes the hip extension cleaner and more controlled than a standing version.

Related exercises