VARIATIONS
Single-Leg Cable Hip Extension
Ankle strap on low cable with torso held upright
This unilateral movement isolates the gluteus maximus to build hip extension strength and correct muscle imbalances. It is highly effective for shaping the glutes without placing compressive load on the spine.
HOW TO DO IT
- Attach an ankle strap to a low cable pulley and secure it around one ankle.
- Face the machine and hold the frame for support while standing on the opposite leg.
- Keep your working leg straight and engage your core to stabilize your torso.
- Extend your hip by kicking your heel back until your leg is fully straight.
- Squeeze your glute hard at the top of the movement before controlling the return.
- Complete all repetitions on one side before switching to the other leg.
COMMON MISTAKES
- Swinging the leg using momentum instead of controlled muscle contraction.
- Arching the lower back excessively to achieve greater range of motion.
- Bending the knee of the working leg during the extension phase.
- Rotating the hips or torso away from the machine during the rep.
TIPS
- Drive through the heel of the working foot to maximize glute activation.
- Keep your torso upright and avoid leaning forward as you extend the leg.
- Focus on moving from the hip joint rather than bending the knee.
SAFETY
- Avoid hyperextending the lower back to prevent lumbar strain.
- Ensure the ankle strap is secure to prevent sudden release under tension.
DETAILS
- Muscles
- Glutes
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip extension
- Handle
- Ankle strap
- Arms
- Both
- Legs
- One
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Body position
- Standing
- Body support
- Against a wall
- Facing
- Facing the anchor
- Pulley height
- Low
SIMILAR EXERCISES
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