FitnessAICable hip extension
Home › Exercises › Glutes › Cable hip extension
How to do it
Cable hip extension. Ankle strap, low pulley. Full hip extension activating glute max.
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.
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
FitnessAI can generate a personalized routine that includes Cable hip extension based on your level, goal and available days.
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Generate a full routine with the emphasis on Glutes and Cable hip extension among your preferred exercises. Free, no sign-up.
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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.
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