How to do a Cable Hip Extension

Authored by Fitbod

About Cable Hip Extension

Sets Logged
955,570
Popularity Rank
108th
Difficulty
Beginner
Glutes Strength
95 mSCORE 19th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

  1. Place a pulley at the lowest position with an ankle cuff attachment and wrap it around your right ankle.
  2. Stand upright facing the pulley with your feet hip-width apart and grab ahold of the steel frame.
  3. Brace your core to maintain a neutral spine.
  4. Keeping your right leg extended with the knee slightly flexed, extend it behind you by flexing your right glute.
  5. Return to the starting position and repeat with the opposite leg.

Common Mistakes

  • Hips Square

    Keep your hips level to the ground. Twisting will let you raise your leg higher, but it will also reduce the effectiveness of this exercise. Focus on pointing your toe straight down towards the ground.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps