Cable Standing Hip Extension

The Cable Standing Hip Extension is a cable-based exercise that isolates the glutes and builds controlled hip strength with steady resistance.

Strength exercises

Bodybuilding exercises

HIIT exercises

Glutes

Legs

Cable

Fatigue level

Low 2/3 High

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Cable Standing Hip Extension

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Add to Your Workout

Cable Standing Hip Extension

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The Cable Standing Hip Extension is a single-leg exercise performed on a cable machine, where resistance comes from behind the body. The setup allows you to train hip extension in a very direct way, without loading the spine or relying on heavy weights.

The movement mainly targets the glutes, with support from the hamstrings as the working leg moves backward under control. The cable keeps tension constant, encouraging smooth movement and stability while the upper body stays steady and supported.

Cable Standing Hip Extension works well as an accessory in muscle-building and strength programs, especially when you want focused glute work or extra training volume. It is a good option for improving glute engagement, correcting side-to-side differences, or adding lower-body work with minimal overall fatigue.

How to Perform the Cable Standing Hip Extension

Stand facing the cable machine with an ankle cuff securely attached to your working leg and the cable set at the lowest position.
Position yourself arm's length away from the machine with your feet hip-width apart, maintaining a slight bend in your standing leg while holding onto the machine for support.
Engage your core muscles and maintain a neutral spine with your shoulders back and chest lifted throughout the entire movement.
Without arching your lower back, exhale as you extend your working leg straight behind you in a controlled motion, focusing on squeezing your glutes.
Push your leg back as far as your flexibility and strength allow while keeping your hips square and avoiding any rotation in your pelvis.
Hold the extended position for 1-2 seconds at the end range of motion, maintaining maximum glute contraction.
Inhale as you slowly return your leg to the starting position in a controlled manner, resisting the pull of the cable.
Complete all repetitions on one side before switching to the other leg, ensuring your standing leg remains slightly bent for stability.

Important information

Keep your torso upright throughout the exercise; leaning forward reduces glute activation and places strain on your lower back.
Focus on initiating the movement from your glutes rather than your lower back or hamstrings to maximize effectiveness and prevent injury.
If you feel discomfort in your lower back, reduce the range of motion or decrease the weight until your form improves.
Maintain consistent breathing throughout the exercise, never holding your breath during the extension phase.

FAQ - Cable Standing Hip Extension

What muscles does the Cable Standing Hip Extension target?

The Cable Standing Hip Extension primarily targets the gluteus maximus (glutes) and hamstrings. Your core muscles also engage significantly as stabilizers while your adductors assist in maintaining proper form during the movement.

How can I ensure proper form during this exercise?

Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.

How can I modify the Cable Standing Hip Extension to make it easier or more challenging?

For beginners, start with lighter resistance and hold onto a support for balance. To increase difficulty, add resistance, slow down the eccentric (return) phase, incorporate pulses at the end range of motion, or perform the exercise with single-leg balance without holding support.

Is this exercise safe for people with lower back issues?

The 90 Degree Alternate Heel Touch is generally safer than many core exercises because your back remains supported against the floor. However, if you have existing back conditions, start with modified versions, maintain proper form, and stop if you experience any pain beyond normal muscle engagement.

How often should I include Cable Standing Hip Extensions in my workout routine?

Include this exercise 2-3 times weekly as part of your lower body or glute-focused training days, allowing at least 48 hours of recovery between sessions. For optimal results, perform 3-4 sets of 10-15 repetitions per leg with a weight that challenges you but allows for proper form.