What muscles does Standing Cable Glute Kickbacks work?

The Standing Cable Glute Kickbacks primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings.

How often should I do Standing Cable Glute Kickbacks?

For optimal results, include Standing Cable Glute Kickbacks in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Standing Cable Glute Kickbacks?

To perform Standing Cable Glute Kickbacks, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Standing Cable Glute Kickbacks suitable for beginners?

Yes, beginners can perform Standing Cable Glute Kickbacks with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Standing Cable Glute Kickbacks at home?

Standing Cable Glute Kickbacks requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Standing Cable Glute Kickbacks

Learn how to do the Standing Cable Glute Kickbacks with proper form, setup, and execution.

This cable movement primarily targets hips, including glutes.

How to Perform Standing Cable Glute Kickbacks

1
Attach a single handle or ankle strap to the low pulley of a cable machine.
2
Fasten the strap around one ankle and stand facing the machine, holding it for support.
3
Engage your abs and take a breath.
4
Kick your working leg back and up by extending at the hip, squeezing your glute at the top and exhale.
5
Slowly return your leg to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other leg.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.