Cable Hip Extension

Glutes, HamstringsLow Cable, Ankle Strap

Low-pulley cable exercise isolating the glutes and hamstrings while balancing strength unilaterally.

How to do it

1Attach an ankle cuff connected to a low pulley to your working leg.

2Face the machine, hinge forward slightly with a flat back, and grip the frame.

3Shift your weight to the standing leg, keeping a soft knee for balance.

4Drive your working leg straight back under control, focusing on a deep glute contraction.

5Return your leg forward slowly against cable tension.

Common mistakes

Swinging your torso back and forth, unloading the glutes and straining the lower back.

Locking out the standing knee, placing extra stress on the joint.

Kicking too high and arching your lower back.

Breathing

Exhale as you extend your leg back. Inhale smoothly as you return forward.

Make it harder or easier

Lower the weight and hold the frame with both hands to simplify, or pause at full extension to increase intensity.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.