Standing Cable Hip Extension

Setup

1. 01Set the pulley to its lowest position and strap an ankle cuff to the working leg.
2. 02Face the stack and hold the frame lightly with both hands for balance.
3. 03Step back until the cable is taut with the working leg slightly in front.
4. 04Hinge the torso forward a few degrees and brace the trunk.

Execution

1. 01Drive the cuffed leg straight back by squeezing the glute.
2. 02Extend until the hip is fully open, roughly 15 to 25 degrees behind the body.
3. 03Hold the contraction briefly at the top.
4. 04Return under control until the knee travels slightly in front of the standing leg.

Checkpoints

• -The movement comes from the hip, not from arching the lower back.
• -Pelvis stays square to the machine on every rep.
• -Knee of the working leg stays nearly straight throughout.
• -The standing leg holds a soft knee and quiet, stable foot.

Common mistakes

• -Arching the lumbar spine to fake extra range.
• -Swinging the leg with momentum instead of squeezing the glute.
• -Rotating the pelvis open as the leg travels back.
• -Using so much weight that the torso lurches on each rep.