Cable Standing Hip Extension

Strengthen your glutes and hamstrings with the Cable Standing Hip Extension. This exercise effectively builds hip power and improves lower body stability.

IntermediateHips Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Standing Hip Extension

Compound

Bench Hip Extension

Hips · Gluteus Maximus · Body weight

Intermediate

Isolation

Cable Lying Single Leg Hip Flexion

Hips · Cable

Intermediate

Isolation

Cable Standing Hip Flexion

Hips · Cable

Intermediate

Isolation

Hip Extension Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Description

A strength training exercise that targets the glutes and hamstrings by extending the hip against resistance.

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How to do Cable Standing Hip Extension

01
Setup
Attach an ankle strap to a low cable pulley and secure it around one ankle. Stand facing the cable machine, holding the frame for stability.
02
Setup
Position yourself about an arm's length away from the machine, with a slight bend in your standing knee and your core engaged.
03
Exhale and slowly extend the cabled leg straight back, squeezing your glute at the top of the movement. Focus on initiating the movement from your hip, not your lower back.
04
Inhale and slowly return the cabled leg to the starting position with control, resisting the pull of the cable. Avoid letting the weight stack touch down completely to maintain tension.
05
Complete all repetitions on one leg before switching to the other side to ensure balanced development.

Tips

Focus on the glute squeeze: Consciously contract your gluteus maximus at the peak of the extension to maximize muscle activation and mind-muscle connection.
Maintain a stable torso: Avoid arching your lower back or leaning excessively forward; keep your core tight and spine neutral throughout the movement.
Control the eccentric phase: Resist the cable's pull as you bring your leg forward, as this controlled negative motion enhances muscle growth and prevents momentum.
Vary foot angle: Experiment with a slightly outward rotated foot during extension to potentially target different fibers of the gluteus maximus more effectively.

Common mistakes

Arching the lower back: Many people compensate by arching their lumbar spine instead of extending through the hip; fix this by engaging your core and keeping your pelvis stable.
Using momentum: Swinging the leg quickly to move the weight reduces glute activation and increases injury risk; fix this by performing the movement slowly and with control, focusing on muscle contraction.
Letting the weight stack drop: Allowing the weight stack to touch down at the bottom of the movement releases tension on the glutes; fix this by stopping just short of the weight stack touching to maintain continuous muscle tension.

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Questions

What muscles does Cable Standing Hip Extension work?

Cable Standing Hip Extension primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.

Is Cable Standing Hip Extension good for beginners?

Cable Standing Hip Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Standing Hip Extension?

You need Cable to perform Cable Standing Hip Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Standing Hip Extension?

Focus on the glute squeeze: Consciously contract your gluteus maximus at the peak of the extension to maximize muscle activation and mind-muscle connection. Maintain a stable torso: Avoid arching your lower back or leaning excessively forward; keep your core tight and spine neutral throughout the movement. Control the eccentric phase: Resist the cable's pull as you bring your leg forward, as this controlled negative motion enhances muscle growth and prevents momentum. Vary foot angle: Experiment with a slightly outward rotated foot during extension to potentially target different fibers of the gluteus maximus more effectively.

What are common mistakes when doing Cable Standing Hip Extension?

Arching the lower back: Many people compensate by arching their lumbar spine instead of extending through the hip; fix this by engaging your core and keeping your pelvis stable. Using momentum: Swinging the leg quickly to move the weight reduces glute activation and increases injury risk; fix this by performing the movement slowly and with control, focusing on muscle contraction. Letting the weight stack drop: Allowing the weight stack to touch down at the bottom of the movement releases tension on the glutes; fix this by stopping just short of the weight stack touching to maintain continuous muscle tension.