What muscles does the Cable Standing Hip Extension work?

The Cable Standing Hip Extension mainly works the glutes and hamstrings.

How many sets and reps of the Cable Standing Hip Extension?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Standing Hip Extension?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Cable Standing Hip Extension

Anchor the cable at the ankle and sweep the straight leg back, hinging slightly to load the glute and hamstring.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings
Equipment: Cable
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Standing Hip Extension work?: The Cable Standing Hip Extension mainly works the glutes and hamstrings.
What equipment do you need for the Cable Standing Hip Extension?: A cable.
How many sets and reps of the Cable Standing Hip Extension?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Standing Hip Extension?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Cable Standing Hip Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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