Standing Kickback

Standing Kickback isolates hip extension while limiting movement through the lower back and pelvis.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Erector spinae

Equipment

Strength Machine

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How to perform Standing Kickback

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Standing Kickback, fasten the ankle strap to a low cable, face the stack with light hand support, and level the pelvis over the support leg; brace so the lower back stays still.
Drive the thigh backward from the hip while keeping the working knee softly bent and fixed throughout the repetition.
Stop when the glute is fully shortened and before the pelvis tips forward or the back arches.
Keep the support side stable and avoid turning the toes outward to create extra range.
Return the leg under control without resting between repetitions. Repeat without changing the established position.

Common Standing Kickback mistakes

Arching the back

Limit the rearward leg travel to what the glute can produce while the ribs remain stacked.

Opening the pelvis

Keep both hip bones facing forward instead of turning the working side outward.

Using momentum

Move from a still trunk and reduce the resistance if the support leg or torso bounces.

Losing tension on return

Bring the leg forward slowly without letting the cable pull it back.

When to modify or choose another exercise

Arching the back: Limit the rearward leg travel to what the glute can produce while the ribs remain stacked.
Using momentum: Move from a still trunk and reduce the resistance if the support leg or torso bounces.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Standing Kickback: Hold a stable support or use an easier setup while learning the movement.

How to use Standing Kickback in a training program

Where it fits in a session

Place Standing Kickback after compound lower-body lifts or in a short glute accessory block where cable or bodyweight fatigue will not affect heavier work.

How often to use it

Use one to three times per week while counting bridges, hip thrusts, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Standing Kickback after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when the pelvis remains controlled on both exercises.

Scale the movement