Cable Hip Extension
Learn how to perform Cable Hip Extension, a Legs exercise, with setup, breathing and common mistakes.
Cable Hip Extension · Preview
Setup
Attach the ankle strap, stand with the cable machine behind you, and hold the post or handle. Square your pelvis forward and brace your abs.
Start phase
Drive one leg straight back and squeeze your glute. Don’t arch your lower back; focus on moving only your leg back with your glute.
End phase
Slowly bring your leg forward again. Control the speed so your pelvis stays square even as the cable pulls your leg forward.
Target muscles
Make sure you feel a brief squeeze in the back of your glute. If it feels like you’re kicking with your toes, lower the weight and focus on driving with your glute.
Common mistakes
Leaning your torso back or rotating your pelvis shifts the load to your lower back and hip joint. Prioritize pelvic alignment, even if you need to shorten the range of motion.
Breathing
Exhale as you drive your leg back and inhale as it returns. Keep your breathing steady even when working one side at a time.
Coach tip
Pause for 1 second at the top to feel the glute contraction more clearly. Use short, precise reps without momentum.
