Cable standing hip extension (version 2)
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Cable
- Körperregion
- Hips
- Typ
- Strength
The cable standing hip extension (version 2) is an isolation exercise that targets the gluteus maximus, with the hamstrings assisting. Using an ankle cuff on a low cable pulley, you drive one leg back against constant tension, making it a controlled way to build glute strength and improve hip extension.
Cable standing hip extension (version 2): So führst du sie aus
- 1Set the cable pulley to its lowest position and attach an ankle cuff to the cable.
- 2Fasten the cuff around the ankle of your working leg and face the machine.
- 3Step back to create tension and hold the frame or a fixed support for balance.
- 4Stand tall with a slight bend in your stance leg and brace your core, keeping your hips square to the machine.
- 5Drive the working leg straight back and slightly down, squeezing your glute as your hip extends.
- 6Pause briefly at the end range without arching your lower back or twisting your torso.
- 7Return the leg forward under control until you feel a stretch in the glute, keeping tension on the cable.
- 8Complete all reps on one leg, then switch the cuff to the other ankle and repeat.
Technik-Tipps
- Move from the hip joint, not the lower back — the motion should come from your glute extending the leg, not from arching your spine.
- Keep the working leg relatively straight with only a soft knee bend so the glute does the work instead of the hamstrings taking over.
- Lead the backward drive with your heel and consciously squeeze the glute at the top of each rep.
- Use a controlled tempo in both directions; let the cable pull the leg forward slowly rather than letting it snap back.
Häufige Fehler
- Arching the lower back to swing the leg higher, which shifts load off the glute and stresses the lumbar spine.
- Rotating the hips or torso to gain extra range, which reduces glute tension and can strain the lower back.
- Using a weight so heavy you have to jerk the leg back, which turns the rep into momentum instead of muscular work.
- Bending the knee excessively, which hands the movement to the hamstrings and takes tension off the target glute.
Häufig gestellte Fragen
What muscles does the cable standing hip extension work?
It primarily targets the gluteus maximus, with the hamstrings assisting as synergists during hip extension.
How high should I lift my leg on the cable hip extension?
Drive the leg back only as far as your hip can extend while keeping your back flat — usually a modest range. Going higher means arching your spine, not extending your glute.
Is the cable standing hip extension good for beginners?
Yes. The ankle cuff and low pulley provide guided, constant tension and let you start light, making it an accessible way to learn glute activation and hip extension.
How many sets and reps should I do?
For glute development, 3–4 sets of 12–20 reps per leg with controlled form is a sensible range. Use a weight you can move without swinging or arching.
Where should I feel the cable standing hip extension?
You should feel it mainly in the glute of the working leg, with some involvement of the hamstring. If you feel it in your lower back, reduce the range and stop arching.
