Cable Standing Hip Extension

Cable Standing Hip Extension


This exercise involves standing with a cable attached to one ankle and extending the leg backwards while keeping the core engaged. It targets the glutes and hamstrings.

Muscle Group

Equipment Required

Cable Standing Hip Extension Instructions

  1. Attach a cable to a low pulley and stand facing the machine.
  2. Place the ankle cuff around your right ankle and step back a few feet to create tension in the cable.
  3. Place your hands on your hips and stand with your feet hip-width apart.
  4. Engage your core and glutes and lift your right leg straight back behind you, keeping it in line with your body.
  5. Pause at the top of the movement and squeeze your glutes.
  6. Lower your leg back down to the starting position and repeat for the desired number of reps.
  7. Switch sides and repeat the exercise with your left leg.

Cable Standing Hip Extension Form & Visual

Cable Standing Hip Extension

Cable Standing Hip Extension Benefits

  • Targets the gluteus maximus muscle, which is the largest muscle in the buttocks and responsible for hip extension and external rotation.
  • Improves hip stability and balance, which can help prevent injuries and improve athletic performance.
  • Can be easily modified by adjusting the weight and cable height to accommodate different fitness levels and goals.
  • Engages the core muscles, including the rectus abdominis and obliques, to maintain proper form and stability during the exercise.
  • Can be performed in a variety of settings, including at home or in a gym, using a cable machine or resistance band.

Cable Standing Hip Extension Muscles Worked

  • Gluteus Maximus
  • Hamstrings
  • Erector Spinae
  • Quadriceps

Cable Standing Hip Extension Variations & Alternatives