One-Legged Cable Kickback

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Instructions

1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. for best results.
2. Face the weight stack from a distance of about two feet, grasping the steel frame for support. for best results.
3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. for best results.
4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. for best results.
5. Repeat this exercise for the recommended amount of repetitions. for best results.
6. Switch legs and repeat the movement for the other side. for best results.