Cable Bent-over Hip Extension
The Cable Bent-over Hip Extension primarily works the Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a cable isolation exercise at intermediate difficulty.
The Cable Bent-over Hip Extension is an intermediate isolation exercise performed with cable, following a hinge movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Biceps Femoris (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable isolation push exercise targeting the Gluteus Maximus.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Biceps Femoris (Long Head) |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Femoris (Long Head) assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, External Obliques, Gluteus Medius, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Attach ankle cuff to low pulley.
- With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot.
- Arms remain extended to support body leaning forward.
- Leg with ankle cuff attached in slightly bent with foot off floor.
Execution
- Pull cable attachment back by extending hip.
- Return leg to original position and repeat.
- Continue with opposite leg.
Comments
- Spinal stabilization through the sagittal plane is not significant as it is inCable Standing Hip Extensionwith body upright, since torque through spine is negligible due to direction force vector (as indicated by orientation of cable) being nearly parallel to spine even at terminal extension.
- AlthoughRectus Abdominisroll as Antagonist Stabilizer is involved to significantly lesser degree since it does not need to counter Erector Spinae sagittal spinal stabilization, Erector Spinae is still involved as stabilizer of spine through transverse plane along with Obliques and Quadratus lumborum to support unilateral loading.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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