Cable Standing Hip Extension

Muscles worked

Setup

1. Attach an ankle strap to a low cable pulley and secure it around your working ankle.
2. Face the cable machine and take a small step back to create initial tension on the cable.
3. Hold the machine frame for balance and stand with a slight bend in your supporting leg.
4. Hinge slightly forward at the hips while keeping your spine neutral and core engaged.

How to do it

1. Exhale as you drive your heel back and upward, extending your hip until your leg is nearly in line with your torso.
2. Squeeze your glutes hard at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower your leg back to the starting position, maintaining tension on the cable.
4. Perform all reps on one side before switching to the other leg.

Form checklist

• Keep your hips square to the machine; do not let the working hip rotate outward.
• Avoid arching your lower back to gain extra height; the movement should occur only at the hip joint.
• Maintain a slight bend in the working knee to maximize glute engagement and minimize hamstring cramping.
• Keep your core braced to stabilize your pelvis throughout the set.

Pro tips

• Think about pushing your heel toward the wall behind you rather than just lifting your leg up to better engage the glute fibers.
• Slightly externally rotate your working foot (toes pointed slightly out) to increase activation of the upper glute fibers.

Make it harder

• Implement a 3-second slow eccentric (lowering) phase to increase time under tension.
• Add a 2-second isometric hold at the point of maximum contraction on every rep.

Frequently asked

What muscles does the cable standing hip extension work?

The cable standing hip extension primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable standing hip extension?

The cable standing hip extension uses cable.

Is the cable standing hip extension good for beginners?

The cable standing hip extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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