Cable Hip Extension
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
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An isolation exercise that lets you focus on one muscle group, the Cable Hip Extension targets your glutes through a hip hinge movement pattern. Use for isolated glute work for optimal results.
Everything You Need to Know About the Cable Hip Extension
The Cable Hip Extension is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for isolated glute work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting cable-based glute isolation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cable Hip Extension
Primary
Secondary
Stabilizers
Cable Hip Extension form guide
- 1
Attach an ankle strap to a low cable.
- 2
Face the machine and strap your ankle.
- 3
Hold the machine for support.
- 4
Keep your standing leg slightly bent.
- 5
Extend your working leg straight back.
- 6
Squeeze your glute, then return with control.
What are the best tips for the Cable Hip Extension?
Keep your core engaged.
Don't lean too far forward.
Focus on the glute contraction.
What are common Cable Hip Extension mistakes to avoid?
Arching the lower back.
A compromised back position during the Cable Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Swinging the leg for optimal results.
Bouncing or using momentum during the Cable Hip Extension takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Leaning excessively forward.
Hip hinge movements like the Cable Hip Extension demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Is the Cable Hip Extension right for you?
All levels wanting cable-based glute isolation.
How to Program the Cable Hip Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per leg. Rest 45s.
What are good alternatives to the Cable Hip Extension?
Other Variations
- Bent-Knee Cable Extension
- Standing Cable Hip Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Hip Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep your spine neutral.
- Use controlled movements.