Cable Hip Extension
The Cable Hip Extension is a targeted isolation exercise performed on a cable machine that strengthens the glutes and hamstrings. By extending the leg backward against constant resistance, it effectively builds posterior chain strength while improving hip stability.
Since this is an accessory movement often prone to 'going through the motions,' the AI analyzes your RPE and set performance to ensure you are maintaining adequate intensity for muscle growth. If you report lower back tightness from previous heavy lifting sessions, the app can detect this trend and suggest lowering the weight to prioritize strict form or swapping to a supported variation like the Glute Kickback Machine. Additionally, by integrating your daily recovery metrics, the app can adjust volume during high-fatigue phases to prevent overtraining the posterior chain.
Form Cues
- Stand tall and brace your core tightly before moving
- Drive your heel straight back while keeping your leg nearly straight
- Squeeze your glute hard at the peak of the extension
- Control the weight slowly as you return to the starting position
- Don't arch your lower back to lift the leg higher
- Don't swing the leg using momentum
- Don't rotate your hips outward; keep them squared to the machine
- Don't bend your knee excessively during the movement
Common Mistakes
- Hyperextending the lumbar spine
- Using momentum to swing the weight
- Rotating the hips sideways
- Losing cable tension at the bottom
- Bending the knee too much
Muscles Worked
This exercise primarily targets the gluteus maximus, allowing for isolated contraction without the heavy spinal loading of squats or deadlifts. The hamstrings act as secondary movers to assist in hip extension, while the core and spinal erectors work isometrically to maintain a stable, upright posture.
Primary
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