Cable Standing Hip Extension exercise animation (Männlich)

Cable Standing Hip Extension

Zielmuskel
Gluteus Maximus
Synergistenmuskeln
Hamstrings
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable standing hip extension is an isolation exercise that primarily targets the gluteus maximus, with the hamstrings assisting as you drive the working leg backward. Performed standing with an ankle strap on a low cable pulley, it keeps constant tension on the glutes through the full range and is a good accessory for building glute strength and shape.

Cable Standing Hip Extension: So führst du sie aus

  1. 1Attach an ankle strap to the low pulley of a cable machine and fasten it around your working ankle.
  2. 2Face the machine and grip the frame or a stable handle for balance, standing far enough back to keep light tension on the cable.
  3. 3Stand tall on your supporting leg with a soft bend in the knee, brace your core, and keep your hips square to the machine.
  4. 4Drive the working leg straight back behind you, squeezing your glute as the cable pulls against it.
  5. 5Extend the hip until you feel a strong glute contraction, keeping your torso upright and avoiding excessive arching of your lower back.
  6. 6Pause briefly at the top, then return the leg forward under control until the cable reaches its starting tension.
  7. 7Complete all reps on one side, then switch the strap to the other leg and repeat.

Technik-Tipps

  • Lead the movement with your glute rather than your lower back, keeping the motion at the hip joint.
  • Move slowly and under control, especially on the way back to the start, to keep tension on the muscle.
  • Keep the working knee only slightly bent so the glute does the work instead of the hamstring taking over.
  • Stand close enough to the machine that there is tension on the cable even at the starting position.

Häufige Fehler

  • Arching the lower back to push the leg higher, which shifts work off the glutes and strains the spine.
  • Swinging the leg with momentum instead of a controlled squeeze, which reduces tension and the training effect.
  • Letting the torso lean far forward as the leg goes back, which compensates for the limited range of the glutes.
  • Using too much weight so the hip cannot fully extend, cutting the range of motion short and losing the contraction.

Häufig gestellte Fragen

What muscles does the cable standing hip extension work?

It primarily works the gluteus maximus, with the hamstrings assisting as synergists to extend the hip and drive the leg backward.

How far back should I push my leg?

Extend until you feel a firm glute contraction, usually a short range past your standing position. Pushing higher by arching your back adds no glute work and strains the spine.

Is the cable standing hip extension good for beginners?

Yes. It is a simple, controlled isolation move that teaches you to feel the glute working, making it a good way for beginners to build the mind-muscle connection.

How many sets and reps should I do?

As a glute accessory, aim for 3 to 4 sets of 12 to 20 reps per leg with a controlled tempo. Use a weight you can move without swinging or arching your back.

What's a good alternative to the cable standing hip extension?

Glute kickbacks on a machine or with a resistance band train the same backward hip drive. For heavier loading, hip thrusts work the gluteus maximus through a different range.

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