Glutes · Cable machine

Cable Standing Hip Extension

The cable standing hip extension is an isolation exercise designed to directly target and strengthen the gluteus maximus. It suits lifters of all experience levels and is best placed toward the end of a lower-body workout as an accessory movement.

Muscles: Glutes
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Attach an ankle strap to a low cable pulley and then to your ankle.
Stand facing the cable machine, holding onto it for balance.
Keep your standing leg slightly bent and your body straight.
Inhale and brace your core. Exhale as you lift your strapped leg straight back, focusing on engaging your glute muscles.
Keep the movement controlled, aiming to isolate and work the glutes.
Maintain a neutral spine throughout the exercise, avoiding any excessive arching in your lower back.
Slowly return your leg to the starting position with controlled motion, feeling the tension in your glutes.
Repeat for the desired number of reps before switching legs.

Common mistakes

Arching the lower back to force the leg higher shifts tension away from the glutes and strains the lumbar spine.
Using momentum or swinging the torso reduces the tension on the target muscle and diminishes the exercise's effectiveness.
Using too much weight restricts the range of motion and leads to form breakdown.

Tips

Hinge slightly forward at the hips and brace your core to keep your pelvis stable throughout the set.
Pause for a brief second at the peak of the movement to maximize the contraction in the working glute.
Control the eccentric phase by slowly resisting the pull of the cable as your leg returns to the start.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps per leg, resting 45 to 60 seconds between sides to focus on muscle hypertrophy and control.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be done at home without a cable machine?

Yes, you can substitute this movement at home using a looped resistance band around your ankles or by doing quad donkey kicks.

Is the cable hip extension safe for people with lower back discomfort?

It is generally safe when performed with a neutral spine and moderate weight, but stop immediately and see a specialist if you experience pain.

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