Cable Standing Hip Extension

glutesupper legscable

Matutunan kung paano gawin ang Cable Standing Hip Extension nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Quadriceps.

Cable Standing Hip Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Standing Hip Extension

Sundin ang mga hakbang na ito para maisagawa ang Cable Standing Hip Extension nang may tamang form:

  1. 1Ikabit ang cable sa mababang pulley at tumayo nang nakaharap palayo sa makina.
  2. 2Ilagay ang cable sa paligid ng bukung-bukong at tumayo nang nakabukas ang mga paa sa lapad ng balikat.
  3. 3Panatilihing nakaengganyo ang core at tuwid ang likod sa buong ehersisyo.
  4. 4Dahan-dahang ibukas nang tuwid ang binti paatras, pinipiga ang glutes sa tuktok ng galaw.
  5. 5Sandaling huminto, pagkatapos ay bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.
  7. 7Lumipat at ulitin gamit ang kabilang binti.

Mga Muscles na Ginagamit sa Cable Standing Hip Extension

Primary

glutes

Secondary

hamstringsquadriceps

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Standing Hip Extension?

Ang Cable Standing Hip Extension ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Quadriceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Cable Standing Hip Extension?

Ang Cable Standing Hip Extension ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Standing Hip Extension nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang cable sa mababang pulley at tumayo nang nakaharap palayo sa makina. Ilagay ang cable sa paligid ng bukung-bukong at tumayo nang nakabukas ang mga paa sa lapad ng balikat. Panatilihing nakaengganyo ang core at tuwid ang likod sa buong ehersisyo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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