Cable Hip Extension: how to do it right
In short: Cable hip extension, an isolation movement for the gluteus maximus loaded in the shortened position, with peak tension at the end of extension.
How to do it, step by step
- 1Attach the strap to your ankle, facing the low pulley, torso slightly leaned forward, hand on a support.
- 2Start with the hip flexed, leg forward: this is your glute lengthened position.
- 3Move the leg back into extension, without arching, thinking of pushing your heel backward.
- 4Lock out at the end of extension and squeeze the glute hard for 1 second.
- 5Come back forward slowly under control, without fully releasing the tension.
- 6Keep the pelvis fixed and the knee almost straight the whole way.
The mistake to avoid
Don't arch your lower back to raise the leg higher.
Other common mistakes
- Arching your lower back to go further: keep the pelvis neutral and limit the range to what the glute can produce alone.
- Letting go all at once on the return: control the lengthening phase to keep some tension.
- Skipping the final contraction: really mark the second of squeezing, it is the heart of the movement.
- Bending the knee to cheat with the hamstrings: keep the leg almost straight to isolate the glute.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The gluteus maximus is the prime mover: it produces hip extension and the final lockout. The hamstrings assist the end of extension and stabilize the pelvis. The spinal erectors and the trunk brace to avoid compensatory arching.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Strap on the ankle, facing the low pulley, torso slightly leaned forward, hand on a support. Start with the hip flexed, leg forward, then move the heel back in pure extension without arching. Lock out and squeeze the glute for 1 second, then come back forward slowly without releasing everything. Knee almost straight and pelvis fixed from start to finish.
How far back should I move the leg?
Move the leg back until the thigh is aligned with or just slightly behind the trunk, no further. Tension is maximal at that exact point, that is your lockout. Do not try to go further by arching your lower back: the range stops where the glute works on its own.
I don't feel anything in my glutes?
You should feel it in the gluteus maximus, especially at the end of extension. Imagine you are crushing a walnut between your glutes at the lockout and hold the second of squeezing. If you mostly feel the hamstrings, keep the knee straighter. If you feel your lower back, reduce the range and the weight: you are arching to compensate.
How fast should I do the movement?
Move back firmly but under control, lock out and squeeze for 1 second at the end of extension, then come back forward slowly over 2 to 3 seconds without letting go. On this exercise the pause at lockout is the real stimulus, not speed. A weight you swing makes you lose all the point.
How do I breathe?
Inhale in the forward position, hip flexed. Exhale as you move the leg back and during the lockout. Keep your abs engaged and your ribs down to prevent any lumbar arching.