Although squats and lunges are crowd favorites for developing buns of steel, they are not the only effective exercises for doing so. Sure, they may build the most muscle and strength but some isolation movements really do a great job at targeting these muscles solely.
Now, the glutes play a big role in hip abduction, extension, and rotation so naturally, they assist with actions like jumping, running, and heavy lifting. But if we’re talking about visual appeal, then the glutes take the cake. A muscular and toned butt does wonders for physical appearance and it’s hard to argue anything different.
The standing cable hip extension is an excellent isolation movement for targeting the glute and hamstring muscles.
In this Exercise
- Target Muscle Group: Gluteus Maximus
- Type: Strength
- Mechanics: Isolation
- Equipment: Cables
- Difficulty: Beginner
- Begin by first attaching an ankle strap to the bottom of the cable machine.
- Place your working leg in front and non-working leg back.
- Grab a comfortable place on the machine to stabilize your body.
- Keep an upright posture and make sure your leg stays straight at all times.
- Slowly swing your working leg all the way back until your foot is just beneath the level of your glutes in a controlled manner while squeezing your glutes.
- Then slowly return leg to the starting position but keep it off the ground so you can swing freely.
- Repeat for desired sets and reps.
- Repeat with opposite leg.
Variations & Tips
- You can alternate each leg for sets.
- Keep your leg straight throughout the movement and don’t kick your leg back.
- Hold onto the cable machine to keep your body stable.
- The standing cable hip extension is a great way to isolate the glutes and hamstrings without involving other muscles.
- You can perform the cable hip extension after a compound leg movement to further target the associated muscles.
Watch: How to do a standing cable hip extension
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