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Glutes

Standing Hip Extension Cable

The Standing Hip Extension Cable is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 60%, hamstrings (biceps femoris) 12% and hamstrings (semitendinosus/-membranosus) 8%.

Also known as: cable hip extension

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley to the lowest position and strap an ankle cuff around the ankle of your working leg.
  2. Face the machine, step back until the cable is taut and hold the frame with both hands.
  3. Stand tall with the standing knee soft and the working leg straight, slightly in front of the body.
  4. Pull the straight leg back past the standing leg until the hip is fully extended.
  5. Squeeze the glute, then let the leg return forward under control.

Tips

  • Keep the working knee locked straight so the glute and hamstrings share the work.
  • Keep the torso upright: the leg moves, the body does not.

Common mistakes

  • Leaning the torso forward to swing the leg further back.
  • Bending the working knee during the rep.
  • Arching the lower back at the end of the range.

Muscles worked by the Standing Hip Extension Cable

  • Gluteus maximus Primary60%
  • Hamstrings (biceps femoris) Secondary12%
  • Hamstrings (semitendinosus/-membranosus) Secondary8%
  • Gluteus medius Minor8%
  • Spinal erectors (lower back) Stabilizer5%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Standing Hip Extension Cable alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Standing Hip Extension Cable work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Standing Hip Extension Cable good for beginners?

Yes. The Standing Hip Extension Cable is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Standing Hip Extension Cable?

For example the Cable Glute Kickback, Kneeling Cable Glute Kickback and Glute Kickback Machine. They train mostly the same muscles, some with different equipment.

How do you make the Standing Hip Extension Cable harder?

Add weight or reps, or move on to the Kneeling Cable Glute Kickback and Weighted Donkey Kick.

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