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Exercise 0228 · REF Kpajagk

Cable Standing Hip Extension exercise animation

Cable Standing Hip Extension

Category
Upper Legs
Equipment
Cable
Target
Glutes

Standing hip extension on a cable isolates the glutes and hamstrings through the exact motion of driving the leg backward, without any knee bending or squatting involved. It's a useful glute activation exercise, often used as a warm-up before heavier squats or deadlifts to wake the muscle up before it's asked to work under real load. Keeping the standing leg slightly bent and the torso stable is what keeps the movement isolated to the hip.

How to Do the Cable Standing Hip Extension

  1. Attach a cable to a low pulley and stand facing away from the machine.
  2. Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Keep your core engaged and your back straight throughout the exercise.
  4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Pause for a moment, then return to the starting position.
  6. Repeat for the desired number of repetitions.
  7. Switch sides and repeat with the other leg.

Muscles Worked

The Cable Standing Hip Extension primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have cable? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Cable Standing Hip Extension work?
The Cable Standing Hip Extension primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Cable Standing Hip Extension?
The Cable Standing Hip Extension is done with a cable.
What's a good alternative to the Cable Standing Hip Extension?
If you don't have access to a cable, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.