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Home » Exercise Guides

Kneeling Cable Hip Extension: Strengthen Glutes & Hamstrings

How to do the kneeling cable hip extension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The kneeling cable hip extension is an isolation exercise which builds muscle and strength in the glutes and hamstrings. It’s an unconventional movement but it’s very effective for building the lower posterior chain muscles. Now, it does require a little setup and you do need some ankle cuffs. But you also need to be able to designate one side of a cable machine and have access to a portable bench.

Other than these minor inconveniences though, the exercise is worth the hassle since you get to target your glutes and hamstrings with a different angle and stimulus. So, try this exercise out after your compound posterior chain movements or as a warm-up and you’ll definitely feel the muscle working.

Kneeling Cable Hip Extension Details
Basic Information
Body Part
Glutes
Primary Muscles
Erector Spinae, Gluteus Maximus, Hamstrings, Hip Adductors, Quadriceps
Secondary Muscles
Core Muscles, Gluteus Medius
Equipment
Cable Machine, Ankle Strap Or Handle Attachment, Adjustable Bench, Mat.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Strengthen Your Core: Master the Vertical Leg Crunch Today!
  • Step-Ups: Target Your Quads, Glutes, and Calves Effectively!
  • Box Squats: Target Your Quads, Glutes, and More Effectively
  • Smith Machine Bent-Knee Good Morning for Stronger Glutes & Hamstrings

Exercise Instructions

  1. Place a bench on the right side of the cable pulley so your head is closest to the pulley.
  2. Attach an ankle cuff to the lowest notch on the cable pulley system.
  3. Then, attach the cuff to your left ankle.
  4. Kneel down so that your right knee is on the bench and hold onto the cable machine pole in front of you. Your back should be straight.
  5. Now, lift your left leg up and back as high as you can while squeezing your glutes. Keep your knee slightly bent. Exhale during this portion of the exercise.
  6. Then, lower your leg back down and inhale.
  7. Complete the desired reps.
  8. Place the bench on the left side of the pulley and repeat the exercise with your right leg.

Variations & Tips:

  • You can also do the standing version (See the second video).
  • You can do this exercise with any cable machine set up.
  • The kneeling cable hip extension works the glutes and hamstrings of the posterior chain.

Watch: How to do the kneeling cable hip extension

Interested in measuring your progress? Check out our strength standards for Hip Extension.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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