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All exercises

Cable standing hip extension

Intermediate

Cable standing hip extension is a compound cable exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Cable
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a cable to a low pulley and stand facing away from the machine.
  2. 2Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. 3Keep your core engaged and your back straight throughout the exercise.
  4. 4Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. 5Pause for a moment, then return to the starting position.
  6. 6Repeat for the desired number of repetitions.
  7. 7Switch sides and repeat with the other leg.

What to do instead

  • Swimmer kicksBodyweight
  • Bench hip extensionBodyweight
  • Cable pull through (with rope)Cable
  • Lever hip extensionMachine
  • Reverse hyper on flat benchBodyweight
  • Reverse hyper extension (on stability ball)Other

Easier variations

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Lever hip extensionMachine
  • Dumbbell sumo pull throughDumbbell
Logged today · 2 min restCable standing hip extension

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