IsolationCable
Cable Hip Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Attach an ankle cuff to a low pulley and secure it around the working ankle.
- Face the machine and hold the frame for balance with a tall posture.
- Slightly hinge forward from the hips and brace your core.
- Keep the working knee softly bent and hips square to the machine.
- Drive the working leg back by extending at the hip until you feel a glute squeeze.
- Pause briefly at end range without arching your lower back.
- Return the leg forward under control until you feel tension but do not slam the stack.
- Complete all reps, then switch legs.
💡Coaching Cues
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Keep hips square—do not rotate open.
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Move from the hip joint; keep torso steady.
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Squeeze the glute at the back, then control the return.
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Use a range you can do without low-back arching.
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Slow reps beat heavy swinging.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Swinging the leg with momentum.
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