Cable Glute Kickback – standing vs Single Leg Dumbbell Hip Thrust

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

Cable Glute Kickback – standing

Single Leg Dumbbell Hip Thrust

Attribute	Cable Glute Kickback – standing	Single Leg Dumbbell Hip Thrust
Primary Muscle	Glutes	Glutes
Secondary Muscles	Hamstrings, Deep Core	Hamstrings, Deep Core, Quadriceps
Equipment	Cable	Dumbbells
MET Value	3.5	6
Calories (30 min, 70 kg)	≈ 123 cal	≈ 210 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 Single Leg Dumbbell Hip Thrust
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 Single Leg Dumbbell Hip Thrust when...

Greater range of motion than Cable Glute Kickback – standing, increasing muscle stretch and activation
Each arm works independently, helping identify and fix strength imbalances between sides
Requires more stabilizer muscle engagement, building functional strength
Higher calorie burn per minute (MET 6 vs 3.5), better for fat loss phases

Full Single Leg Dumbbell Hip Thrust guide

The Verdict

Both exercises effectively target the Glutes. Cable Glute Kickback – standing (cable) and Single Leg Dumbbell Hip Thrust (dumbbells) are complementary, not competing. Smart coaches program both: use Cable Glute Kickback – standing for isolation and accessory volume, and Single Leg Dumbbell Hip Thrust 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 Single Leg Dumbbell Hip Thrust?

Neither is universally better. Cable Glute Kickback – standing (MET 3.5) and Single Leg Dumbbell Hip Thrust (MET 6) serve different purposes. Cable Glute Kickback – standing uses cable and targets Glutes, while Single Leg Dumbbell Hip Thrust uses dumbbells and targets Glutes. Choose based on your goals and available equipment.

Can I replace Cable Glute Kickback – standing with Single Leg Dumbbell Hip Thrust?

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

Which burns more calories, Cable Glute Kickback – standing or Single Leg Dumbbell Hip Thrust?

Single Leg Dumbbell Hip Thrust burns approximately 210 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