Standing Cable Glute Kickbacks
Complete guide to Standing Cable Glute Kickbacks. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires cable. Step-by-step instructions and expert tips.
How to Perform Standing Cable Glute Kickbacks
Attach a single handle or ankle strap to the low pulley of a cable machine.
Fasten the strap around one ankle and stand facing the machine, holding it for support.
Engage your abs and take a breath.
Kick your working leg back and up by extending at the hip, squeezing your glute at the top and exhale.
Slowly return your leg to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |