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.
In This Exercise:
- Target Muscle Groups: Gluteus Maximus, Hamstrings
- Type: Strength
- Mechanics: Isolation
- Equipment: Cable hip extension set up or cable machine
- Difficulty: Beginner
- Place a bench on the right side of the cable pulley so your head is closest to the pulley.
- Attach an ankle cuff to the lowest notch on the cable pulley system.
- Then, attach the cuff to your left ankle.
- 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.
- 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.
- Then, lower your leg back down and inhale.
- Complete the desired reps.
- 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.