Exercise technique

cable standing hip extension

The cable standing hip extension targets the glutes by extending the leg backward against resistance. It also engages the hamstrings and quadriceps as secondary muscles. This exercise is performed using a cable machine and requires balance and core stability.

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How do you perform this exercise?

  1. Attach a cable to a low pulley and stand facing away from the machine.
  2. Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Keep your core engaged and your back straight throughout the exercise.
  4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Pause for a moment, then return to the starting position.
  6. Repeat for the desired number of repetitions.
  7. Switch sides and repeat with the other leg.

Which other muscles are involved?

Hamstrings, Quadriceps.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

swimmer kicks v. 2 (male)

Glutes · Body weight

bench hip extension

Glutes · Body weight

cable pull through (with rope)

Glutes · Cable

lever hip extension v. 2

Glutes · Leverage machine

reverse hyper on flat bench

Glutes · Body weight

reverse hyper extension (on stability ball)

Glutes · Stability ball

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