ProgreviaCable hip extension
Home › Exercises › Glutes › Cable hip extension
How to do it
With the ankle cuff on the low pulley, extend the hip driving the leg back with a slightly bent knee, squeezing the glute. Keep the torso firm and don't arch the lower back.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Cable hip extension compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Cable hip extension is number 7.
That makes it a good candidate for adding glutes sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 5 alternatives, such as Machine glute kickback, Hip abduction machine and Seated hip abduction.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Machine glute kickback | machine | Low (0.3 out of 2.2) | Basic |
| Hip abduction machine | machine | Low (0.4 out of 2.2) | Basic |
| Seated hip abduction | machine | Low (0.4 out of 2.2) | Basic |
| Frog pump | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable glute kickback | cable | Low (0.4 out of 2.2) | Basic |
| X-band walk | resistance band | Low (0.4 out of 2.2) | Basic |
| Cable hip extension | cable | Low (0.5 out of 2.2) | Basic |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
- Leg extension
- Single-leg leg extension
- Overhead cable triceps extension
- Triceps pushdown
- Seated overhead dumbbell triceps extension
Add it to your routine
Progrevia can generate a personalized routine that includes Cable hip extension based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Cable hip extension among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Cable hip extension work?
Cable hip extension mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Cable hip extension should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Cable hip extension good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.