Cable Glute Kickback – standing

Learn how to do Cable Glute Kickback – standing with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Glutes HamstringsDeep Core Cable

Cable Glute Kickback – standing is a Cable exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Deep Core. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Glute Kickback – standing

How to perform this exercise correctly

1 - Stand facing the low cable, attach a strap to your ankle (if available at your gym), otherwise slide your foot into a handle.

2 - Load a resistance that lets you properly complete all the given reps.

Nice, you're in the starting position

3 - Now, slightly bend your knees and lean your torso forward.

4 - Squeeze your glutes while pushing your loaded leg back in an arc motion. When your leg is extended, squeeze your glutes once more.

5 - Return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleGlutesSecondary muscleHamstringsSecondary muscleAbs
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Glute Kickback – standing

Type
Cable exercise
Primary muscle
Glutes
Secondary muscles
Hamstrings, Deep Core
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Cable Hip Abductions – Standing

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Hip Thrust – Dumbbell
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Hip Thrust – Dumbbell

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Hip Thrust – Machine
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Hip Thrust – Machine

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Single Leg Dumbbell Hip Thrust
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FAQ: Cable Glute Kickback – standing

What muscles does Cable Glute Kickback – standing work?

Cable Glute Kickback – standing primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core.

How do you do Cable Glute Kickback – standing correctly?

How to perform this exercise correctly 1 - Stand facing the low cable, attach a strap to your ankle (if available at your gym), otherwise slide your fo

Is Cable Glute Kickback – standing good for beginners?

Cable Glute Kickback – standing has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Glute Kickback – standing?

Cable Glute Kickback – standing requires: Cable.

What are the benefits of Cable Glute Kickback – standing?

Cable Glute Kickback – standing strengthens the Glutes, engages the Hamstrings and Deep Core, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Glute Kickback – standing?

Similar exercises to Cable Glute Kickback – standing include Hip Thrust – Dumbbell, Hip Thrust – Machine, Single Leg Dumbbell Hip Thrust, Single Leg Hip Thrust – Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Glute Kickback – standing better than Hip Thrust – Dumbbell?

Both Cable Glute Kickback – standing and Hip Thrust – Dumbbell target the Glutes. Cable Glute Kickback – standing uses Cable, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Dumbbell
MET 5.5

Hip Thrust – Dumbbell

  • Dumbbells
Hip Thrust – Machine
MET 5.5

Hip Thrust – Machine

  • Machine
Single Leg Dumbbell Hip Thrust
MET 6

Single Leg Dumbbell Hip Thrust

  • Dumbbells
Single Leg Hip Thrust – Machine
MET 6

Single Leg Hip Thrust – Machine

  • Machine
Wide Stance Belt Squat – Machine
MET 5.5

Wide Stance Belt Squat – Machine

  • Machine
  • Belt

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