Cable Glute Kickback – standing vs Hip Thrust – Machine

Side-by-side comparison of Cable Glute Kickback – standing and Hip Thrust – Machine. See which exercise suits your training goals, equipment, and fitness level.

Cable Glute Kickback – standing

Hip Thrust – Machine

Attribute	Cable Glute Kickback – standing	Hip Thrust – Machine
Primary Muscle	Glutes	Glutes
Secondary Muscles	Hamstrings, Deep Core	Quadriceps, Hamstrings, Deep Core, Abs
Equipment	Cable	Machine
MET Value	3.5	5.5
Calories (30 min, 70 kg)	≈ 123 cal	≈ 193 cal
Video Quality	4K	4K
Male & Female	Male only	Yes
Multiple Angles	Yes	Yes

Choose Cable Glute Kickback – standing when...

Provides constant tension throughout the entire range of motion, unlike Hip Thrust – Machine
Adjustable angles allow you to hit the muscle from different positions
Lower intensity (MET 3.5), making it easier to recover from and fit into high-volume programs

Full Cable Glute Kickback – standing guide

Choose Hip Thrust – Machine when...

More controlled movement path than Cable Glute Kickback – standing, reducing injury risk for beginners
Easier to isolate the target muscle without worrying about balance or stabilization
Great for training to failure safely without a spotter
Higher calorie burn per minute (MET 5.5 vs 3.5), better for fat loss phases

Full Hip Thrust – Machine guide

The Verdict

Both exercises effectively target the Glutes. Cable Glute Kickback – standing (cable) and Hip Thrust – Machine (machine) are complementary, not competing. Smart coaches program both: use Cable Glute Kickback – standing for isolation and accessory volume, and Hip Thrust – Machine for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

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

Neither is universally better. Cable Glute Kickback – standing (MET 3.5) and Hip Thrust – Machine (MET 5.5) serve different purposes. Cable Glute Kickback – standing uses cable and targets Glutes, while Hip Thrust – Machine uses machine and targets Glutes. Choose based on your goals and available equipment.

Can I replace Cable Glute Kickback – standing with Hip Thrust – Machine?

Yes, both target the Glutes, making them reasonable substitutes. Consider the equipment requirements (Cable vs Machine) and consult a qualified coach before making changes to your program.

Which burns more calories, Cable Glute Kickback – standing or Hip Thrust – Machine?

Hip Thrust – Machine burns approximately 193 cal/30 min vs 123 cal/30 min for Cable Glute Kickback – standing (based on a 70 kg person).

Build your workouts with Gymkee

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features