Single-Leg Cable Hip Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Unilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Single-Leg Cable Hip Extension is an isolation exercise designed to primarily target the glutes while also engaging the hamstrings as secondary muscles. Performed using a cable machine with an ankle strap, this exercise involves extending one leg backward in a controlled motion while keeping the torso stable, which helps strengthen and shape the glute muscles. Its single-leg focus allows for addressing muscle imbalances, improving unilateral strength, and enhancing overall hip stability. The cable provides constant resistance throughout the movement, maximizing muscle activation and making it an effective addition to lower-body or glute-focused workouts.
How to Perform
Attach an ankle strap to a low pulley on a cable machine and secure it around one ankle.
Stand facing the machine, holding onto it lightly for balance, with your feet hip-width apart.
Step back slightly with the working leg so there is tension in the cable. Keep your standing leg slightly bent and your torso upright.
Engage your core and glutes, and slowly extend the working leg straight back, keeping the knee slightly bent. Avoid arching your lower back.
Squeeze your glutes at the top of the movement, ensuring the motion comes from your hip and not your lower back.
Slowly return the leg to the starting position under control, maintaining tension in the cable.
Complete the desired number of repetitions, then switch to the other leg.
Focus on controlled movements, steady breathing, and maintaining proper posture throughout the exercise.
★ 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 using your glutes to lift the leg, not your lower back.
Keep your torso upright and stable to maintain proper posture.
Move in a slow, controlled manner to maximize muscle activation.
Avoid locking the standing leg; keep a slight bend in the knee.
Squeeze your glutes at the top of the extension for full contraction.
Maintain constant tension in the cable throughout the movement.
Don’t let your hips rotate or tilt—keep them square to the machine.
Start with a lighter weight to master form before increasing resistance.
How Not to Perform
Do not arch or excessively lean your lower back to lift the leg—this shifts the focus away from the glutes.
Avoid using momentum or swinging the leg; uncontrolled movement reduces glute activation.
Do not fully lock or stiffen the standing leg; it should remain slightly bent for stability.
Avoid letting your hips rotate or tilt—keep them square and stable throughout the movement.
Do not allow the working leg to drop too quickly on the return; maintain tension in the cable.
Avoid leaning heavily on the machine; your hands are for balance, not support.
Do not use too heavy a weight that compromises form—prioritize control over load.
Avoid turning this into a full-body hip thrust; the movement should come from the hip extension of the working leg only.
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.
