Cable Standing Hip Extension
Also known as: standing cable hip extension
Cable Standing Hip Extension pairs unbroken cable tension with muscle you built on purpose — demanding enough to sit early in a session.
How to do Cable Standing Hip Extension
- Attach a cable to a low pulley and stand facing away from the machine.
- Place the cable around your ankle and stand with your feet shoulder-width apart.
- Keep your core engaged and your back straight throughout the exercise.
- Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- Pause for a moment, then return to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat with the other leg.
Cable Standing Hip Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing Hip Extension Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Cable Standing Hip Extension
Swap Cable Standing Hip Extension For
Cable Standing Hip Extension — Frequently Asked Questions
How do you do the Cable Standing Hip Extension?
Attach a cable to a low pulley and stand facing away from the machine. Place the cable around your ankle and stand with your feet shoulder-width apart. Keep your core engaged and your back straight throughout the exercise. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing Hip Extension work?
The Cable Standing Hip Extension primarily targets the glutes. It is classified as a legs exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing Hip Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Hip Extension good for beginners?
Not usually. The Cable Standing Hip Extension is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing Hip Extension?
Try the Barbell Front Chest Squat, Exercise Ball One Leg Prone Lower Body Rotation or the Lever Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Hip Extension the same as the standing cable hip extension?
Yes. The Cable Standing Hip Extension is also commonly called the standing cable hip extension. Different gyms and training programs label it differently, but "standing cable hip extension" refer to this same movement.
