Cable Standing Hip Extension

GlutesCableBeginner
Face the cable machine, with the cable attached to your ankle. Stand with feet hip-width apart. Maintain a slight bend in both knees throughout the exercise. Engage your core for stability. Keep your upper body upright and shoulders relaxed. Slowly extend your weighted leg straight back, squeezing your glutes. Pause briefly at the top of the movement. Return to the starting position in a controlled manner. Repeat for the desired number of repetitions. Switch sides and perform the exercise with the other leg.

How to perform the Cable Standing Hip Extension

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Hip Extension using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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Cable standing hip extension (version 2)

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