Kneeling cable hip extension

Exercise details

• Target muscle: Gluteus Maximus
• Synergists: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
• Mechanics: Isolation
• Force: Push

Starting position

1. Set up a low cable pulley.
2. Strap the cable around your foot. You can also strap it to your ankle if it doesn’t slip up and down your leg.
3. Kneel on a bench, with your torso horizontal and the strapped leg extended off the side of the bench.

Execution

1. Keeping your knee slightly flexed, exhale as you pull the cable backward by slowly extending your hip. Pull until your foot is either level with, or a little higher than, your torso.
2. Hold for a count of two and squeeze your glute.
3. Inhale as you slowly lower the cable to the starting position by flexing your hip.
4. Repeat for the prescribed number of repetitions.
5. Repeat the exercise with your opposite leg.

Comments and tips

• Keep your back straight, your core tight, and your body still. Only your leg should move.
• The kneeling cable hip extension is different from the rear kick (also known as the donkey kick). The rear kick is a compound exercise that involves extending your hip and your knee. With the kneeling cable hip extension, you must keep your knee slightly flexed (stiff) and flex only your hip, thus emphasizing your glute and hamstrings.
• If you don’t have a bench to kneel on, you can perform the exercise standing. Just flex your hips until your torso is horizontal, and hold onto the cable machine with both hands. Some cable machines have a surface upon which you can rest your torso. See video.
• See also the standing cable hip extension, the lying single straight-leg hip extension, and the twisting hip extension.

Kneeling cable hip extension video