Standing Cable Kickbacks
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Glute Isolation
Hip Extension
Accessory Work
Lower Body
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Cable Machine
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All Levels
Overview
Standing Cable Kickbacks are a focused glute isolation exercise that targets the gluteus maximus through hip extension. The movement involves kicking a straight leg backward against resistance from a cable machine. It’s an excellent movement for developing glute strength, control, and tone, especially as part of a lower-body or glute-focused routine.
Muscles Worked
PRIMARY:
Gluteus maximus
SECONDARY:
Hamstrings
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Attach an ankle strap to a low pulley on the cable machine and secure it around one ankle.
Stand facing the machine, holding the frame for balance, with a slight bend in your standing leg.
Hinge slightly at the hips and brace your core to stabilize your torso.
Keeping the kicking leg straight, extend it directly behind you in a controlled motion.
Pause briefly at the top of the movement, squeezing your glute.
Slowly return the leg to the starting position with control.
Complete all reps on one leg before switching sides.
Variations
Perform with a slight external rotation of the kicking foot to bias different glute fibers
Use a resistance band loop instead of cable for at-home modifications
Add a small pause at full extension for time under tension
Benefits
Targets the glutes in isolation
Improves hip extension strength
Enhances mind-muscle connection
Can be used as a glute primer or burnout movement
COACHING CUES
Kick straight back-not up-and keep your leg long
Squeeze the glute at the top of the rep
Avoid arching your lower back to let the glute do the work
Keep your standing leg soft
Notes
Standing Cable Kickbacks are a go-to movement for isolating and strengthening the gluteus maximus. Whether you’re training for athletic performance, physique development, or injury prevention, this controlled, single-joint exercise supports better hip function and glute engagement.