Single-leg cable hip extension

The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout movement on a lower-body focused day and is usually performed for moderate to high reps, such as 8-12 reps per set or more.

Benefits

  1. Adds size and strength to the gluteus maximus
  2. Great for hypertrophy or burnout with lighter weight and high reps
  3. The cable keeps constant tension on the muscles
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Single-leg cable hip extension Images

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Single-leg cable hip extension Instructions

Single-leg cable hip extension muscle diagram
  1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
  2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
  3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
  4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  5. Repeat for the recommended amount of repetitions.
  6. Switch legs and repeat the movement for the other side.

Variations: You can perform this exercise with exercise bands.

Alternative Exercises for Single-leg cable hip extension

3/4 sit-up thumbnail image 3/4 sit-up thumbnail image

3/4 sit-up

Muscle Targeted: Abdominals
Equipment Type: Body Only
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