Single Leg Hip Extension (Cable)

A unilateral glute isolation exercise using a cable machine with an ankle attachment where you extend the hip backward against cable resistance.

Instructions

1. Attach an ankle strap to a low pulley cable and select the appropriate weight.
2. Stand facing the cable machine about 1-2 feet away with feet hip-width apart.
3. Attach the strap to one ankle and hold onto the machine for balance with both hands.
4. Keep your standing leg slightly bent and maintain an upright torso.
5. Extend your working leg backward by contracting your glute, keeping your leg relatively straight.
6. Squeeze your glute at the peak of the movement.
7. Slowly return your leg to the starting position without touching the ground between reps.
8. Complete all reps on one leg before switching.

Tips

• Maintain an upright posture and avoid leaning forward or rotating your torso
• Feel the contraction in your glute rather than your hamstring
• Use a lighter weight to control the movement and prevent momentum
• Full range of motion is important for glute activation and development
• This unilateral exercise allows for addressing strength imbalances between legs