Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The cable hip extension extends your leg backward against cable resistance with a straight leg, targeting your glutes through pure hip extension. Unlike kickbacks that use a bent knee, the straight leg position emphasizes different portions of the range. The cable provides constant tension throughout the movement.
When to use it
Use for isolated glute work for optimal results.
Who it's for
All levels wanting cable-based glute isolation.
Face the cable machine with an ankle strap attached to a low pulley. Keep your standing leg slightly bent and your core braced. Extend your working leg straight back by squeezing your glute—do not arch your lower back.
Also targets: Hamstrings
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Attach an ankle strap to a low cable.
Face the machine and strap your ankle.
Hold the machine for support.
Keep your standing leg slightly bent.
Extend your working leg straight back.
Squeeze your glute, then return with control.
Keep your core engaged.
Don't lean too far forward.
Focus on the glute contraction.
Program cable hip extensions for glute isolation, as an alternative to kickbacks, or when you want straight-leg hip extension work. Use moderate to high reps with controlled tempo. They pair well with leg curls and other cable glute work.
Arching the lower back.
Changing your back position during the Cable Hip Extension can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Swinging the leg for optimal results.
Bouncing or using momentum during the Cable Hip Extension makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Leaning excessively forward.
Hip hinge movements like the Cable Hip Extension depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
All levels wanting cable-based glute isolation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per leg. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cable Hip Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Cable Hip Extension
The Cable Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Cable Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Standing leg.
Our library labels Cable Hip Extension as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cable Hip Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cable Hip Extension is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Cable Hip Extension include: Cable Kickback, Donkey Kick. These exercises target similar muscle groups as the Cable Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.