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Legs
Standing Cable Hip Extension
A single-leg cable hip extension for the glutes.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15 per leg
Execution
How to perform
1. Attach an ankle cuff to a low pulley and hold a stable support facing the machine.
2. Stand tall with soft knees, braced abdomen and hips facing forward.
3. Move the cuffed leg backward from the hip without twisting or arching your lower back.
4. Return slowly and complete both sides through a comfortable range.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Attach an ankle cuff to a low pulley and hold a stable support facing the machine
- 2Stand tall with soft knees, braced abdomen and hips facing forward
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.