Description
A strength training exercise that targets the glutes and hamstrings by extending the hip against resistance.
How to Do Cable Standing Hip Extension
- 1Setup
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.
- 2Setup
Position yourself about an arm's length away from the machine, with a slight bend in your standing knee and your core engaged.
- 3
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.
- 4
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.
- 5
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.
Variations
Bench Hip Extension
Strengthen your glutes and hamstrings with the Bench Hip Extension. This bodyweight exercise effectively targets the posterior chain for improved hip
Cable Lying Single Leg Hip Flexion
Strengthen your hip flexors with the Cable Lying Single Leg Hip Flexion. This isolation exercise targets the iliopsoas for improved core stability and leg
Cable Standing Hip Flexion
Strengthen your hip flexors with Cable Standing Hip Flexion. This isolation exercise targets the front of your hips, boosting stability and improving
Hip Extension Stretch
Gently stretch your hip extensors (glutes and hamstrings) with this effective bodyweight movement. Improve flexibility and alleviate hip stiffness.
Related Exercises
Cable Lying Hip Flexion (Reverse Squat)
Strengthen your glutes and hamstrings with the Cable Lying Hip Flexion. Lie on your back, feet in a cable machine, and push for a powerful reverse squat.
Cable pull through
Master the cable pull through to powerfully activate your glutes and hamstrings, building strength and improving hip extension.
Cable Pull Through (with rope)
Engage your glutes and hamstrings with the Cable Pull Through. This effective exercise uses a rope attachment to build powerful hip extension.
Cable Kneeling Pull Through
Target and strengthen your glutes and hamstrings with the Cable Kneeling Pull Through.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Cable Standing Hip Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free