Cable Standing Hip Extension
Expert Advice
Focus on using your glutes to perform the movement, and avoid using your lower back by keeping your core engaged.
How-to-do Steps
- Attach an ankle strap to a low pulley cable and attach it to your ankle.
- Face the cable machine, holding onto it for support.
- Keep your knees slightly bent and your core engaged.
- Slowly extend the attached leg straight back, squeezing your glutes at the top of the movement.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Cable Standing Hip Extension primarily targets the Glutes, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing Hip Extension work?
Cable Standing Hip Extension primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing Hip Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing Hip Extension suitable for beginners?
Cable Standing Hip Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
