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

When to choose Cable Glute Kickback – standing

Choose Cable Glute Kickback – standing when you have access to Cable and want a structured exercise for Glutes. Cable Glute Kickback – standing has a lower MET value (3.5), more accessible for beginners or recovery sessions. It also engages Hamstrings, Deep Core, offering a more complete movement.

Full Cable Glute Kickback – standing guide →

When to choose Single Leg Dumbbell Hip Thrust

Choose Single Leg Dumbbell Hip Thrust when you have access to Dumbbells and want a structured exercise for Glutes. With a higher MET value (6 vs 3.5), Single Leg Dumbbell Hip Thrust burns more calories per minute. It also engages Hamstrings, Deep Core, Quadriceps, offering a more complete movement.

Full Single Leg Dumbbell Hip Thrust guide →

The Verdict

Both Cable Glute Kickback – standing and Single Leg Dumbbell Hip Thrust effectively target Glutes. They differ in equipment: Cable Glute Kickback – standing uses cable, while Single Leg Dumbbell Hip Thrust uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

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 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).

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