Cable Standing Hip Extension

Cable Standing Hip Extension

The Cable Standing Hip Extension is a fantastic exercise that targets the glutes, hamstrings, and lower back. By using a cable machine, this exercise adds resistance and provides a unique challenge for your muscles. It can be modified to suit different fitness levels, making it a versatile choice for both beginners and advanced gym-goers. The beauty of the Cable Standing Hip Extension lies in its ability to mimic compound movements like squats and deadlifts while focusing primarily on the posterior chain. Engaging the glutes and hamstrings helps to improve hip stability, increase lower body strength, and enhance athletic performance. It can also help to prevent injuries related to weak glutes, such as knee pain or lower back discomfort. To perform this exercise, you'll need to attach an ankle strap to a cable machine at the lowest setting. Start by standing facing the machine and secure the ankle strap around one leg, just above your ankle. Keep your core engaged and maintain a slight bend in your knees throughout the movement. As you exhale, push your leg backward, extending your hip until your leg is straight and in line with your body. Hold the contraction for a brief moment before slowly returning to the starting position. Remember, it's crucial to maintain proper form throughout the exercise to maximize its effectiveness and minimize the risk of injury. Start with a lighter weight or resistance and gradually increase as you become more comfortable with the movement. Integrate the Cable Standing Hip Extension into your lower body routine for a well-rounded workout that will leave you feeling strong and empowered.


  • Stand facing a cable machine with your feet hip-width apart.
  • Attach an ankle cuff to your right ankle and adjust the cable height to about knee level.
  • Hold onto the cable machine with both hands to maintain balance.
  • Engage your core and stabilize your pelvis.
  • Begin by extending your right leg backward, maintaining a slight bend in your knee.
  • Keep your hips level and avoid arching your lower back.
  • Exhale and squeeze your glutes at the end of the movement.
  • Pause for a moment, then slowly return to the starting position.
  • Complete the desired number of repetitions and then switch to the left leg.

Tips & Tricks

  • Engage your core and maintain a neutral spine throughout the exercise.
  • Focus on using your glutes to lift your leg, rather than relying on momentum.
  • Make sure to fully extend your hip at the top of the movement for maximum glute activation.
  • Control the movement and avoid swinging your leg to maintain proper form.
  • To increase the intensity, use a heavier weight or resistance band.
  • Always warm up before attempting this exercise to prevent injuries.
  • Keep your supporting leg slightly bent to alleviate pressure on your knee.
  • Try incorporating this exercise into a circuit or superset for a full lower body workout.
  • Listen to your body and rest as needed to prevent overtraining and allow for proper recovery.
  • Proper nutrition and hydration are key for optimal muscle growth and recovery.


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