Cable Standing Hip Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Standing Hip Extension is an isolation exercise designed to strengthen and sculpt the glutes while engaging the hamstrings as secondary muscles. Performed using a cable machine with an ankle cuff, the exercise involves standing upright, maintaining a stable core, and extending one leg straight back against the resistance of the cable. This controlled movement emphasizes glute contraction at the top of the motion, promoting muscle activation and endurance. It is particularly effective for improving hip extension strength, enhancing lower-body stability, and targeting the posterior chain without placing excessive strain on the lower back or knees.
How to Perform
Connect a low pulley cable to the machine and fasten the ankle strap securely around your right ankle.
Step backward slightly to create tension in the cable, ensuring your stance allows for balance and stability.
Position your feet about hip-width apart and rest your hands on your hips to maintain proper posture.
Tighten your core and glutes, then slowly extend your right leg straight behind you, keeping it aligned with your torso throughout the movement.
Hold the leg at the highest point for a brief moment, focusing on contracting your glute muscles fully.
Gradually lower your leg back to the starting position with control, avoiding any sudden drops.
Perform the desired number of repetitions on the right leg, then switch the ankle strap to the left leg and repeat the same sequence.
Keep your upper body upright and avoid leaning forward or arching your back to prevent strain and ensure maximum glute activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your glutes at the top of the movement for maximum activation.
Keep your core engaged to prevent excessive arching of the lower back.
Move your leg in a slow, controlled manner rather than using momentum.
Avoid leaning forward or shifting your torso to compensate for weaker glutes.
Maintain a slight bend in the standing leg to enhance stability.
Keep your lifted leg aligned with your body—don’t let it drift outward or inward.
Use a weight that allows full range of motion without straining your lower back.
Breathe steadily: exhale as you lift the leg, inhale as you lower it.
Perform equal reps on both legs to prevent muscular imbalances.
Pause briefly at the top to emphasize the contraction and improve mind-muscle connection.
How Not to Perform
Do not use momentum to swing your leg backward; this reduces glute activation and increases risk of lower back strain.
Avoid leaning forward or arching your torso, which shifts the load away from the glutes.
Don’t allow your lifted leg to drift out to the side or cross behind your standing leg, as this reduces effectiveness and may strain the hip.
Never lock or hyperextend your standing leg; keep a slight bend to maintain stability and protect the knee.
Do not hold your breath; failing to breathe properly can cause unnecessary tension and fatigue.
Avoid using excessively heavy weight that forces you to cheat the movement with your back or hamstrings.
Do not rush through repetitions; fast movements compromise form and reduce focus on the glutes.
Never neglect switching sides evenly; doing more reps on one leg can create muscular imbalances.
Don’t let your hands leave your hips to compensate, as this can destabilize your posture and reduce control.
Avoid collapsing your core; a weak core during the exercise shifts effort away from glutes and increases injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
