Cable Standing Hip Extension
Learn how to do the Cable Standing Hip Extension with proper form and technique. This cable exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps.
How to Do the Cable Standing Hip Extension
Follow these steps to perform the Cable Standing Hip Extension with correct form:
- 1Attach a cable to a low pulley and stand facing away from the machine.
- 2Place the cable around your ankle and stand with your feet shoulder-width apart.
- 3Keep your core engaged and your back straight throughout the exercise.
- 4Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- 5Pause for a moment, then return to the starting position.
- 6Repeat for the desired number of repetitions.
- 7Switch sides and repeat with the other leg.
Cable Standing Hip Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Standing Hip Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Hip Extension work?
The Cable Standing Hip Extension primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Cable Standing Hip Extension?
The Cable Standing Hip Extension requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Hip Extension with proper form?
Start by Attach a cable to a low pulley and stand facing away from the machine. Place the cable around your ankle and stand with your feet shoulder-width apart. Keep your core engaged and your back straight throughout the exercise. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Hip Extension?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Cable Standing Hip Extension?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Standing Hip Extension best for?
The Cable Standing Hip Extension fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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