Cable Standing Hip Extension
Cable Standing Hip Extension Exercise Description
Cable Standing Hip Extension trains pure hip extension in a standing, single‑leg stance using an ankle cuff attached to a low cable. The primary mover is the gluteus maximus, with assistance from the hamstrings; the stance leg gluteus medius/minimus and core musculature stabilize the pelvis and trunk. The cable’s constant line of pull encourages smooth, controlled resistance through the range of motion. Maintain a neutral spine and level pelvis so the movement occurs at the hip, not the lower back. Use a comfortable range that allows you to keep the ribs down, avoid lumbar arching, and keep the toes and knee of the moving leg pointing straight ahead.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing Hip Extension Exercise
‘- Set the cable to a low pulley and attach an ankle cuff to the working leg.
– Stand facing the machine; hold the column or handle lightly for balance.
– Feet hip‑width; shift weight to the stance leg with a soft knee.
– Brace lightly (ribs down, neutral spine); square hips and keep pelvis level.
– Position the cuffed foot slightly behind you, toes pointing straight down.
– Exhale and extend the hip straight back; move from the glute, not the low back.
– Keep the moving knee straight or softly bent; do not lock either knee.
– Stop when the thigh moves just behind the torso without arching or rotating.
– Pause briefly, maintaining glute engagement and a still torso.
– Inhale and return the leg forward under control, keeping tension on the cable.
– Throughout, avoid swinging, leaning, opening the hip, or lifting the leg past neutral.
Cable Standing Hip Extension Tips
‘- Stand with feet hip‑width and a soft knee on the stance leg before you start the movement.
– Hold the machine lightly for balance without using your arms to help move the weight.
– Brace lightly with ribs down and a neutral spine to keep the pelvis level and hips squared.
– Point the cuffed foot’s toes straight down and slightly behind you before extending.
– Extend the hip straight back from the glute, avoiding movement from the lower back.
– Keep both knees straight or softly bent without locking either one.
– Stop the extension when the thigh is just behind the torso, without arching or rotating.
– Pause briefly at the end of the range while keeping the torso still and the glute engaged.
– Return the leg forward under control, keeping tension on the cable and avoiding swinging or leaning.
– Throughout, avoid opening the hip or lifting the leg past neutral.
Cable Standing Hip Extension Beginner Introduction
Cable Standing Hip Extension is a standing cable exercise where the working leg is connected to a low pulley by an ankle strap, while the other leg supports the body. As the cuffed leg travels straight backward behind the body, the glutes are the main drivers, with help from the hamstrings. The standing leg and side glutes contribute to balance, and the core supports an upright, steady posture while the cable provides continuous resistance.
The movement highlights controlled hip action rather than motion from the lower back. The spine stays long, the pelvis stays steady, and the front of the ribcage stays relaxed so the backward swing happens mostly at the hip joint. The thigh moves only slightly past the line of the torso, with the toes and knee of the moving leg staying pointed forward. The emphasis is on smooth, deliberate motion with a small, comfortable range that can be maintained without leaning, twisting, or arching.