How to do a Cable Hip Extension
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Cable Hip Extension
Target muscles worked
Instructions for Proper Form
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.
- Place a pulley at the lowest position with an ankle cuff attachment and wrap it around your right ankle.
- Stand upright facing the pulley with your feet hip-width apart and grab ahold of the steel frame.
- Brace your core to maintain a neutral spine.
- Keeping your right leg extended with the knee slightly flexed, extend it behind you by flexing your right glute.
- Return to the starting position and repeat with the opposite leg.
Tips & FAQs
Cable Hip Extension is also known as:
- Cable Glute Extension
- Cable Kickback
Common Form 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.
Weight & 1 Rep Max Calculator
Average Cable Hip Extension standards by male, female, weight, age and height
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.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps30lbs40lbs
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Alternative Exercises to Cable Hip Extension
1. Glute Kickback Machine
94.6 mSCORESWAPPED 24,204 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
2. Cable Pull Through
89.6 mSCORESWAPPED 12,012 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
3. Barbell Hip Thrust
95.2 mSCORESWAPPED 10,427 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
4. Single Leg Kickback
86.2 mSCORESWAPPED 8,553 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
5. Hip Thrust
97 mSCORESWAPPED 8,160 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
6. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 7,858 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
7. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 7,382 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
8. Single Leg Hip Thrust
80.4 mSCORESWAPPED 5,374 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes
9. Single Leg Glute Bridge
88.7 mSCORESWAPPED 5,242 TIMESThis exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this is a bodyweight exercise that targets your glutes. By performing the exercise one side at a time, you can ensure that you aren’t compensating for any discrepancies between sides. In addition, by performing this exercise with one leg at a time, you add more instability to the movement, which can help improve muscle activation.
- Beginner
- Glutes
10. Kettlebell Swing American
83 mSCORESWAPPED 4,631 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells