Legs · Cable
Cable Standing Hip Extension
How to do the cable standing hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Attach an ankle cuff to a low cable pulley and stand facing the stack, holding the frame for balance. With a slight bend in the knee, drive the working leg straight back behind you by squeezing the glute, then return with control. Keep your torso upright and hips square throughout.
- 1Glute and hamstring driving the leg back behind you
- 2Hips staying square as you extend
- 3A controlled return without letting the stack pull you forward
Common mistakes
- Arching your lower back to swing the leg higher
- Rotating your torso or hips to cheat the range
- Letting the stack slam at the end of the rep
Muscles worked
The cable standing hip extension mainly works the glutes, with the hamstrings, lower back, and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesMinor
Kovo programs the cable standing hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.