Cable standing hip extension (version 2)

Cable standing hip extension (version 2)

The cable standing hip extension (version 2) is an effective exercise that targets the glutes, hamstrings, and lower back muscles. This exercise requires a cable machine and a cable attachment specifically designed for hip extensions. To perform this exercise, start by attaching the cable to the lowest setting on the machine. Stand facing away from the machine and secure the cable attachment around your ankle. Maintain an upright posture with your core engaged and your feet hip-width apart. Begin the movement by extending your leg straight back, contracting your glutes and hamstrings. Be sure to keep your upper body stable and avoid excessive leaning forward or back. Hold the contraction for a brief moment before slowly returning to the starting position. The cable standing hip extension (version 2) can be modified to suit different fitness levels by adjusting the weight or adding a resistance band for extra challenge. This exercise not only helps to improve lower body strength and stability but also targets the posterior chain muscles, which are crucial for proper posture and overall body function. Incorporate the cable standing hip extension (version 2) into your workout routine to enhance your lower body strength, improve muscle tone, and increase stability. As with any exercise, start with a weight that challenges you but allows you to maintain proper form. Gradually increase the resistance as you get stronger to continue progressing and reaping the benefits of this exercise.


  • Stand facing away from a cable machine, with the handle attachment positioned around your ankle.
  • Hold onto a stable object or the machine for support.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Keeping your knee slightly bent, slowly extend your leg straight back.
  • Squeeze your glutes at the top of the movement and hold for a brief pause.
  • Return your leg to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Focus on engaging your glutes throughout the movement.
  • Keep your core engaged to maintain stability.
  • Control the movement and avoid using momentum.
  • Start with lighter weight and gradually increase as you become more comfortable with the exercise.
  • Avoid arching your lower back and keep a neutral spine.
  • Breathe rhythmically throughout the exercise, exhaling during the exertion phase.
  • Ensure proper foot placement and balance for optimal stability.
  • Incorporate variations such as single-leg cable hip extension to challenge different muscle groups.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Consider incorporating resistance bands for added resistance and variety.


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