Instructions

1

Stand facing the cable machine with feet hip-width apart, positioned approximately 12-18 inches away from the machine. Grasp the frame with both hands at chest height for stability and balance.

2

Secure one foot into the ankle cuff attachment of the cable machine. Keep the working leg slightly bent at the knee with a neutral spine and engaged core. Ensure the cable is set to low position with appropriate resistance.

3

Slowly lower the working leg forward and downward in a controlled manner, allowing the hamstring to lengthen as the hip flexes. Maintain an upright torso and avoid rounding the lower back throughout the descent.

4

Drive the working leg backward powerfully against the cable resistance, contracting the hamstring and glute. Return to the starting position with control, stopping just short of full knee extension to maintain tension on the target muscle.

PRIMARY MUSCLESHamstrings

SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Gastrocnemius

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Hamstrings, the Cable standing hip extension is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Hamstrings.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.

Pro Tips

Control the eccentric (lowering) phase of the Cable standing hip extension for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gluteus Maximus, Erector Spinae, Gastrocnemius to maintain control of the Cable.

Beginner Tips

If you are new to the Cable standing hip extension , focus on mastering the movement pattern with zero weight before adding Cable.

Cable standing hip extension