Cable Hip Extension
Strengthen your glutes and hamstrings with Cable Hip Extensions! A targeted exercise for a stronger, more toned lower body.
The Cable Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: ankle cuff attachment and cable machine.
Required Equipment
Cable Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Cable Hip Extension Variations and Alternatives
How to do the Cable Hip Extension
Attach an ankle strap to the low pulley of a cable machine and secure it to your left ankle.
Face the cable machine, standing a few feet away, and hold onto the machine for support. Stand with your feet hip-width apart.
Ensure that your posture is straight with your core engaged. This will be your starting position.
Keep a slight bend in the right (supporting) knee to maintain balance.
Slowly extend your left leg straight back as far as you comfortably can, focusing on moving through the hip joint and engaging your glutes and hamstrings.
Pause briefly at the top of the extension with your leg straight, squeezing your glutes.
Slowly return to the starting position, controlling the movement with your glutes and hamstrings.
Complete all the desired repetitions on one side before switching to the right ankle and repeating on the other side.
Safety Tips: Avoid arching your lower back during the movement; maintain a neutral spine. Start with a light weight to ensure proper form and prevent injury. Move in a controlled manner without using momentum to lift the weight.
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Cable Hip Extension FAQs
What muscles does the Cable Hip Extension work?
The Cable Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Hip Extension?
Ankle cuff attachment and cable machine.
What workout day should the Cable Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Hip Extension variations and alternatives?
Similar exercises include the Band Standing Hip Extension, Cable Deadlift, Cable Donkey Diagonal Kickback and Cable Donkey Kickback.
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