Glutes · Isolation

Cable Hip Extension

A glute isolation exercise using a low cable pulley to extend the hip backward against resistance. With a straight leg, it trains pure hip extension through a long arc with constant tension, complementing the bent-knee donkey kick. It is one of the simplest ways to add direct glute volume without loading the spine at all.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Cable Isolation Hinge
cable-hip-extension-poster
  • Level Beginner
  • Equipment Cable
  • Primary Muscles Glutes, Hamstrings
  • Movement Isolation Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Cable Hip Extension

  1. Attach an ankle strap to a low pulley and fasten it to one ankle.
  2. Face the machine, hold the frame, and hinge slightly forward from the hips.
  3. Keeping the working leg mostly straight, drive it back behind you.
  4. Extend as far as the hip allows without the lower back arching.
  5. Squeeze the glute at the end of the range for a beat.
  6. Return under control and switch legs after the set.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Hamstrings

Do This

Form Cues

  • Keep the working leg mostly straight and drive from the hip.
  • Stand tall. If the torso pitches forward, the lower back is helping.
  • Squeeze the glute at the end of the range for a beat.
  • Stay tall through the chest and let the hip be the only joint moving.

Avoid This

Common Mistakes

  • Arching the lower back to swing the leg further behind you.
  • Bending the knee so the hamstring takes over.
  • Using so much weight that the standing leg has to shift to compensate.
  • Swinging the leg for momentum, which turns a glute exercise into a balance drill.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Beginner Guide Beginner Gym Workout Plan for Women

Beginner Gym Workout Plan for Women

An eight-week introduction to the gym floor, built around three full body sessions a week with a lower body and…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →
Intermediate Guide Cable Workout Plan

Cable Workout Plan

An upper body focused program built entirely on the cable stack, using constant tension and adjustable angles across three sessions…

Duration 8 Weeks
Frequency 3x / Week
Level Intermediate
Read guide →
Advanced Program Glute and Strength Specialization Program

Glute and Strength Specialization Program

Three hip thrust sessions per week: heavy, moderate, and volume. An 8-week advanced glute block with targeted isolation work built…

Duration 8 Weeks
Frequency 4x / Week
Level Advanced
Read guide →
Beginner Guide Machine Workout Plan for Beginners

Machine Workout Plan for Beginners

An eight-week full body program using only machines and cables, so you can train the whole body effectively without touching…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →