Cable Standing Hip Extension
The Cable Standing 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, Rectus Abdominis. It is a cable isolation exercise at intermediate difficulty.
The Cable Standing 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 3 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)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Attach ankle cuff to low pulley.
- With cuff on one ankle, grasp ballet bar with both hands and step back with other foot.
- Elbows remain straight.
- Attached leg is straight and foot is slightly off floor.
Execution
- Pull cable attachment back by extending hip.
- Return leg to original position.
- Repeat.
- Continue with opposite leg.
Comments
- Also seeCable Bent-over Hip Extensionfor more bent over posture.
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.
Get this data via the REST API or MCP Server.