Hip Extension (Cable)

Glute isolation exercise using cable machine with ankle cuff to strengthen hip extensors.

Instructions

1. Attach an ankle cuff to the cable machine and adjust it to the lowest setting.
2. Stand upright facing the machine, holding on to a support for balance.
3. Fasten the ankle cuff around one foot with the cable attached to the back of your heel.
4. Keep your working leg relatively straight with a slight knee bend.
5. Drive your leg backward by extending your hip, squeezing your glute muscles.
6. Continue until your leg is fully extended behind your body.
7. Squeeze your glutes at the peak contraction.
8. Slowly return your leg to the starting position with control.
9. Complete all reps on one leg, then switch to the other leg.

Tips

• Keep your torso upright and avoid leaning forward during the movement
• Press through your heel as you drive backward
• The cable provides constant tension unlike free-weight hip extensions
• This movement is excellent for glute activation and hip extension strength
• Maintain good posture throughout the entire exercise