How to do the Cable Standing Hip Extension
Cable Standing Hip Extension is an intermediate single-joint isolation pushing exercise targeting the Glutes in the Upper Legs region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Cable Standing Hip Extension demonstration · © GymiaFit
Cable Standing Hip Extension at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Standing Hip Extension step by step
- 1Attach a cable to a low pulley and stand facing away from the machine.
- 2Place the cable around your ankle and stand with your feet shoulder-width apart.
- 3Keep your core engaged and your back straight throughout the exercise.
- 4Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- 5Pause for a moment, then return to the starting position.
- 6Repeat for the desired number of repetitions.
- 7Switch sides and repeat with the other leg.
Cable Standing Hip Extension — questions
What muscles does the Cable Standing Hip Extension work?
The Cable Standing Hip Extension primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Cable Standing Hip Extension?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Standing Hip Extension suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Standing Hip Extension?
Cable Pull Through (with Rope), Lever Hip Extension V. 2, Lever Reverse Hyperextension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Standing Hip Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.