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Standing Cable Hip Extension

IntermediateStrengthTier T3

You stand facing a cable machine with an ankle strap on one ankle, holding the frame with both hands. Keeping your back straight, you swing that leg back, then return it. You repeat on the other side.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine + strap or belt (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the cable machine with one ankle strapped to the low pulley.
  1. A woman standing upright facing a cable machine, both hands holding its frame, a cable running from the low pulley to a strap on her left ankle.

    Step 1 of 3

    Stand facing the cable machine with the ankle strap attached to the low pulley and cuffed around your left ankle. Hold the machine's frame with both hands, feet together, and stay upright with your back straight.

  2. The same woman, her left leg now swung straight back behind her, the cable stretched taut, her hands still on the machine's frame.

    Step 2 of 3

    Staying upright with your back straight, move your left leg straight back from the hip as far as you can, without bending the knee.

  3. A woman standing upright facing a cable machine, both hands holding its frame, a cable running from the low pulley to a strap on her left ankle.

    Step 3 of 3

    Stand facing the cable machine with the ankle strap attached to the low pulley and cuffed around your left ankle. Hold the machine's frame with both hands, feet together, and stay upright with your back straight.

Breathing

  • Breathe naturally throughout the backward leg swing and return.

Safety Information

Set the cable machine's pulley to its lowest setting and check that the ankle strap is securely fastened before starting, since the setup depends on a stable low-pulley attachment. Stay upright and keep your back straight throughout the backward sweep, rather than leaning forward or arching to help move the leg further back. Stop if you feel pain in your hip, low back, standing knee, or ankle, or if you lose your balance while holding the machine's frame; use a lighter cable weight or a shorter backward sweep if you cannot keep your back straight and your hips facing forward. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.