Exercise guide · Intermediate · Compound

Cable Standing Hip Extension: How to Do It & Muscles Worked

The cable standing hip extension targets the glutes by extending the leg backward against resistance. It also engages the hamstrings and quadriceps as secondary muscles. This exercise is performed using a cable machine and requires balance and core stability.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing hip extension
Front view: muscles worked by the cable standing hip extension. Primary: glutes. Secondary: hamstrings and quads.
Back view: muscles worked by the cable standing hip extension. Primary: glutes. Secondary: hamstrings and quads.
Primary Secondary

How to do the cable standing hip extension

  1. Step 1: Attach a cable to a low pulley and stand facing away from the machine.
  2. Step 2: Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Step 3: Keep your core engaged and your back straight throughout the exercise.
  4. Step 4: Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Step 5: Pause for a moment, then return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.
  7. Step 7: Switch sides and repeat with the other leg.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing hip extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Hip Extension alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.