Cable Standing Hip Extension
Description
The cable standing hip extension (cable glute kickback) uses a low cable pulley with an ankle strap to kick one leg back, isolating the gluteus maximus with constant cable tension. It is one of the best cable exercises for glute isolation.
Muscle Group
Equipment Required
Cable Standing Hip Extension Instructions
- Attach an ankle strap to a low cable pulley. Strap it around your right ankle.
- Face the cable machine. Hold the frame for stability.
- Stand on your left leg. Lean slightly forward.
- Kick your right leg straight back against the cable tension.
- Squeeze your right glute at full hip extension.
- Slowly return to start. Do not let the weight stack rest between reps.
- Complete reps, then switch legs.
- Use moderate weight. Aim for 12 to 15 reps per side.
Cable Standing Hip Extension Form & Visual
Cable Standing Hip Extension Benefits
- Isolates the gluteus maximus with constant tension
- Easy to load progressively
- Excellent for glute hypertrophy
- Standing position requires balance
- Better tension curve than bodyweight kickbacks
- Adjustable cable resistance
Cable Standing Hip Extension Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Erector spinae (stabilizer)
- Core (stabilizer)
Cable Standing Hip Extension Variations & Alternatives
- Cable Kickback
- Band Kickback
- Donkey Kick
- Band Hip Extension
- Cable Standing Hip Abduction
