Cable Hip Extension
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
Cable Hip Extension
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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.
Muscles worked: Cable Hip Extension
Also targets: Hamstrings
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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.
When to Use the Cable Hip Extension
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.
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
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.
Yes, the Cable Hip Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting cable-based glute isolation. Start with lighter weights to master proper form before progressing.
For the Cable Hip Extension, the recommended approach depends on your goals. 3 sets of 12-15 reps per leg. Rest 45s. For strength, use 8-10 reps per leg. For muscle growth, perform 12-15 reps per leg. For endurance, complete 15-20 reps per leg.
The Cable Hip Extension typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
This Exercise Is in Your Plan
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Safety Notes
- Keep your spine neutral.
- Use controlled movements.