Cable Standing Hip Extension Lying

The cable standing hip extension targets the glutes by extending the leg backward against resistance. It also engages the hamstrings and quadriceps as secondary muscles. This exercise is performed using a cable machine and requires balance and core stability.

Quick Facts

How to Do Cable Standing Hip Extension Lying

Follow these step-by-step instructions to perform Cable Standing Hip Extension Lying with proper form and technique.

1. Attach a cable to a low pulley and stand facing away from the machine.
2. Place the cable around your ankle and stand with your feet shoulder-width apart.
3. Keep your core engaged and your back straight throughout the exercise.
4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
5. Pause for a moment, then return to the starting position.
6. Repeat for the desired number of repetitions. Maintain lying form throughout.
7. Switch sides and repeat with the other leg.

Muscles Worked

Understanding which muscles Cable Standing Hip Extension Lying targets helps you integrate it effectively into your training program.

Benefits of Cable Standing Hip Extension Lying

Incorporating Cable Standing Hip Extension Lying into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Glutes Development: Cable Standing Hip Extension Lying directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hamstrings and Quadriceps, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Standing Hip Extension Lying build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Standing Hip Extension Lying safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Standing Hip Extension Lying, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Standing Hip Extension Lying, track these metrics during your workouts: