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Cable Kneeling Hip Extension
Cable isolation exercise targeting glutes and hamstrings to build strength and hip stability; performed kneeling with one leg extending backward against cable resistance.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lower Back
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
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach ankle strap to low cable pulley and secure around one ankle. Kneel facing away from machine on bench or floor, with torso supported and core braced.
- Exhale and extend working leg backward by squeezing glute, keeping knee slightly bent.
- Extend hip until leg is in line with torso without arching back.
- Hold contraction for one second at full extension.
- Inhale and slowly return leg to start position with control.
- Keep torso stable and non-working knee under hip.
- Switch sides after reps.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep knee soft
- Torso neutral
- Core tight
- No back swing
Breathing
Exhale during hip extension; inhale during return. Brace core throughout.
Tempo
3-1-2
Range of Motion
From hip flexed with knee bent to full hip extension at torso level, without lumbar arch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use light weight for form
- Secure strap properly
- Stop if hip discomfort
- Maintain neutral spine
- Consult doctor for injury history
Spotting
No spotter needed; use machine stack safeties or light weight.
Common Mistakes
- Arching lower back
- Swinging leg
- Hyperextending hip
- Letting core sag
- Incomplete extension
When to Avoid
- Lower back strain
- Hip impingement
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for kneel
Build Up First
- Basic glute activation
- Hip hinge pattern
Also known as
Kneeling Cable Glute Extension, Cable Donkey Kick
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