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Exercise 146

Standing Cable Hip Extension

Backward leg extension against cable resistance to target the core and glutes while maintaining trunk stability.

CoreLegsGlutes
Athletic Station visual preview for Standing Cable Hip Extension
Visual preview • Athletic Station

How to perform it

  1. Stand facing the cable station and hold the support with your hands to maintain stability.
  2. Attach the ankle strap to the leg that will perform the movement.
  3. Keep your spine aligned, abs engaged, and supporting leg slightly bent throughout the movement.
  4. Begin by moving the strapped leg backward with control, extending the hip.
  5. Keep your torso firm and avoid leaning excessively forward or arching your lower back.
  6. Raise the leg to a comfortable range of motion while focusing the effort on the glutes.
  7. Slowly return to the starting position, bringing the leg forward with control while maintaining cable tension.
  8. Exhale as you extend the leg backward and inhale as you return.

What you should feel

Greater glute activation, with secondary participation from the hamstrings and core for stabilization. The contraction should remain controlled around the hip, without pain in the lower back, knee, or ankle.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Standing Cable Hip Extension?

Stand facing the cable station and hold the support with your hands to maintain stability. Attach the ankle strap to the leg that will perform the movement. Keep your spine aligned, abs engaged, and supporting leg slightly bent throughout the movement. Begin by moving the strapped leg backward with control, extending the hip. Keep your torso firm and avoid leaning excessively forward or arching your lower back. Raise the leg to a comfortable range of motion while focusing the effort on the glutes. Slowly return to the starting position, bringing the leg forward with control while maintaining cable tension. Exhale as you extend the leg backward and inhale as you return.

What does Standing Cable Hip Extension work?

Backward leg extension against cable resistance to target the core and glutes while maintaining trunk stability.

What should you feel during Standing Cable Hip Extension?

Greater glute activation, with secondary participation from the hamstrings and core for stabilization. The contraction should remain controlled around the hip, without pain in the lower back, knee, or ankle.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.