10 Best One-legged Cable Kickback Alternatives for Glute Strength

The One-legged Cable Kickback is done standing with a cable machine. Ranked closest by our scoring: the Leg Lift, the Twist Hip Lift and Swimmer Kicks.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-legged Cable Kickback

One-legged Cable Kickback
Primary muscle
Glutes
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings

How to perform One-legged Cable Kickback
  1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
  2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
  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.
  4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  5. Repeat for the recommended amount of repetitions.
  6. Switch legs and repeat the movement for the other side.
Filter One-legged Cable Kickback alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked One-legged Cable Kickback Alternatives

10 substitutes, ranked by how closely each one matches the One-legged Cable Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Leg Lift

    1. Leg Lift

    75% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the One-legged Cable Kickback
  2. Twist Hip LiftPlay demonstration

    2. Twist Hip Lift

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  3. Swimmer Kicks V. 2Play demonstration

    3. Swimmer Kicks V. 2

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  4. Single Leg Glute Bridge

    4. Single Leg Glute Bridge

    62% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  5. Glute Bridge MarchPlay demonstration

    5. Glute Bridge March

    59% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  6. Reverse Hyper On Flat BenchPlay demonstration

    6. Reverse Hyper On Flat Bench

    59% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  7. Glute Bridge Two Legs On BenchPlay demonstration

    7. Glute Bridge Two Legs On Bench

    58% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the One-legged Cable Kickback
  8. Rear Decline BridgePlay demonstration

    8. Rear Decline Bridge

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  9. Single Leg Bridge With Outstretched LegPlay demonstration

    9. Single Leg Bridge With Outstretched Leg

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  10. Bench Hip ExtensionPlay demonstration

    10. Bench Hip Extension

    56% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the One-legged Cable Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the One-legged Cable Kickback

One-legged Cable Kickback FAQ

Which alternative needs no equipment?

The Leg Lift and the Twist Hip Lift both train the glutes without a band or a cable. The Leg Lift has you stand and grip a rack or chair while you lift one leg behind you, and the Twist Hip Lift has you lying on your back, lifting your hips and twisting side to side. The Twist Hip Lift needs no support to hold on to, which makes it the easier one to try first.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology