ProgreviaCable hip extension: proper form, muscles worked and common mistakes
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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
Main muscle: glutes. When it plans weekly volume, every set of this exercise counts in full for glutes: the generator does not split it with other muscles.
Cable hip extension vs cable glute kickback: where the range ends
With the same cable and the same ankle strap, the difference between this extension and the cable glute kickback is intent. In the extension, the movement starts and ends at the hip: the leg goes straight back with a relatively short range, and the rep ends right when the hip cannot extend further without the pelvis rotating or the lower back arching. The kickback allows a bigger finish, upward, which makes it easier to get carried away with swinging.
Choose it if you struggle to feel the glute and tend to compensate with your lower back: when you think about extending, not lifting the leg, you control the useful range better. It also works as one-sided work after a hip thrust or Romanian deadlift, with your hands braced on the tower so you stay still. Moderate loads and 10 to 15 reps per side usually work well.
One specific detail: when you feel your lower back arch or your pelvis turn, the hip range is over; stop there and hold for a second. And change sides without rushing, starting with the weaker leg, so you can match the reps.
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
- Arching your lower back as the leg goes back: the range ends when the hip is fully extended.
- Letting the weight stack touch down between reps: the cable loses its constant tension, which is its whole advantage.
- Always starting with your good side and doing fewer reps on the other: start with the weaker side and match its reps on the strong one.
What the research says
This is an isolation exercise. For beginners, adding it on top of compound lifts does not always help: in the trial by Gentil and colleagues (2013), people who only did lat pulldowns gained as much arm size as those who also did curls. It earns its place with experience, and for muscles the big lifts leave short.
Being unilateral, it lets you spot and fix differences between sides. In the study by Speirs and colleagues (2016), five weeks of Bulgarian split squats produced strength gains similar to the back squat in rugby players.
On how hard to push: the meta-analysis by Refalo and colleagues (2023) found no clear advantage in going to failure over stopping just short of it. That is why the generator programs it with reps in reserve (RIR) instead of asking for failure on every set.
- Gentil P, Soares SR, Pereira MC, et al. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Applied Physiology, Nutrition, and Metabolism. 2013;38(3):341-344.
- Speirs DE, Bennett MA, Finn CV, Turner AP. Unilateral vs. bilateral squat training for strength, sprints, and agility in academy rugby players. Journal of Strength and Conditioning Research. 2016;30(2):386-392.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2023;53(3):649-665.
How Cable hip extension compares with other glutes exercises
Of the 15 glutes exercises in the catalogue, ranked from least to most fatiguing by the 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.
Related guide
Glute exercises: the guide to actually building them
Alternative exercises
More isolation exercises
- Leg extension
- Single-leg leg extension
- Overhead cable triceps extension
- Triceps pushdown
- Seated overhead dumbbell triceps extension
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Frequently asked questions
What muscles does Cable hip extension work?
Cable hip extension mainly works the glutes 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 glutes to your level (about 10–20 sets per muscle per week).
How far back should I take my leg on cable hip extensions?
Only as far as your hip actually extends. Once your lower back arches or your pelvis twists, the extra distance comes from the spine, not the glute. That range is often shorter than people expect. Keep the torso still, squeeze for a second at the end and lower with control.
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