Standing cable hip extension


Exercise details

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

Starting position

  1. Clip a low cable to one ankle strap.
  2. Take a step back with your free leg so that the leg attached to the cable is left in front and the cable is pulled taut.
  3. Grasp the cable pulley for stability.

Execution

  1. Keeping your torso upright and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended.
  2. Hold for a count of two and squeeze your glute.
  3. Inhale as you return your leg to the starting position.
  4. Repeat for more repetitions.
  5. Repeat the exercise with your opposite leg.

Comments and tips

  • Keep your body upright and your working leg straight.
  • Do not swing/kick your leg back and forth. Keep the movement under control.
  • You may find that by slightly externally rotating your working leg, you achieve better glute activation.
  • Use the standing cable hip extension to isolate your glutes and hamstrings after your major compound exercises. The exercise is also great for warming up and finding the mind–glutes muscle connection before a lower-body or glute workout.

Standing cable hip extension video

Sources


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