Cable Standing Hip Extension

Body Part: Hips

Muscle: Glutes

Equipment: Cable

Cable Standing Hip Extension is a lower-body isolation exercise that drives the leg backward against cable resistance.

The gluteus maximus is the prime mover, with hamstrings and trunk stabilizers assisting for balance.

This movement helps improve glute strength, hip control, and posterior-chain activation with clear load progression.

Keep torso still, extend through the hip rather than the low back, and return the leg slowly under tension.

Instructions

• Attach ankle strap to low cable.
• Face machine and hold support point.
• Stand tall on supporting leg.
• Brace core and keep pelvis level.
• Drive working leg backward through hip extension.
• Pause briefly at end range.
• Return leg slowly to start.
• Complete reps then switch sides.

Tips & Tricks

• Use small controlled range at first.
• Do not arch lower back.
• Keep toes pointed mostly forward.
• Avoid swinging the working leg.
• Exhale during extension.
• Maintain knee softness, not lockout.
• Use support for better balance.
• Focus on glute squeeze at top.

Frequently Asked Questions

What muscle is primary in this exercise?

The gluteus maximus is the primary target.

Do hamstrings work too?

Yes, hamstrings assist during hip extension.

Can this replace squats?

Not fully; it is more of a glute isolation accessory movement.

Should my torso move?

Keep torso steady and minimize trunk swing.

Is this beginner-friendly?

Yes, with light resistance and stable support.

Why do I feel my lower back?

Usually from overextending the spine instead of moving from the hip.

How many reps are common?

Moderate to higher reps per leg are frequently used.

Can I use this in rehab-style training?

Often yes, when prescribed and progressed appropriately.