Cable standing hip extension (version 2)
Stand facing the cable machine with the pulley set at the lowest position. Attach an ankle strap to the cable.
- Secure the strap around your ankle.
- Shift your weight onto the opposite leg.
- Extend the strapped leg straight back, keeping your knee slightly bent.
- Hold for a moment at the top, then return to the starting position.
How to perform the Cable standing hip extension (version 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable standing hip extension (version 2) using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- 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 hamstrings 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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