Cable hip extension

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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.

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

• Cable glute kickback
• Hip abduction machine
• Machine glute kickback
• Seated hip abduction
• Hip thrust

Add it to your routine

FitnessAI can generate a personalized routine that includes Cable hip extension based on your level, goal and available days.

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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