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Cable Kneeling Hip Extension
A unilateral cable exercise performed kneeling, isolating the glutes and hamstrings for hypertrophy. It maximizes peak contraction at the end range of hip extension to build shape and strength.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
3/10Erector Spinae
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Kneel facing the cable machine anchor point, attaching an ankle strap to one ankle and connecting it to the low cable pulley. Ensure the cable is taut at the starting position while maintaining a neutral spine.
- Brace your core and keep your torso stationary, focusing only on moving the hip.
- Initiate the movement by squeezing the glute, extending the attached leg straight back and slightly up.
- Push until the thigh aligns with your torso, achieving maximum glute contraction.
- Slowly control the cable weight back to the starting position, resisting the forward pull.
- Complete all required repetitions on one leg before switching to the opposite side.
Coaching Tips
Form Cues
- Squeeze the glute hard.
- Maintain torso angle.
- Push straight back.
- Control the cable return.
Breathing
Exhale forcefully as you extend the leg backward; inhale as you slowly return to the starting position. Maintain continuous core bracing.
Tempo
2-1-1
Range of Motion
Extend the leg backward until the glutes are fully contracted and the working thigh is parallel to the ground, avoiding excessive lumbar arching.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back.
- Use a lighter weight to ensure proper isolation and range of motion.
- Keep the core engaged throughout the movement to prevent hyperextension.
Spotting
Not applicable; manage weight and use proper technique.
Common Mistakes
- Excessive arching of the lower back.
- Using momentum to swing the leg.
- Not achieving full glute contraction.
- Allowing the cable to pull the knee forward too quickly.
When to Avoid
- Acute lower back pain.
- Severe hip flexor tightness.
Flexibility Needed
- Good hip extension mobility.
Build Up First
- Basic core stabilization.
Also known as
Kneeling Cable Kickback, Glute Cable Pushback, Kneeling Glute Isolation
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