How to Do Cable Hip Extensions for Glutes | No Back or Quad Involvement!

✅ Step 1: Set Up Your Cable Machine
Attach an ankle strap to the low pulley cable.

Strap it securely to your working leg.

Face the cable machine and hold the frame or a stable handle for balance.
✅ Step 2: Position Your Body
Stand tall with a slight bend in your standing leg.

Keep your core tight, chest lifted, and hips square to the machine.

Slightly bend your working leg’s knee — this helps reduce quad involvement and locks glutes into the movement.
✅ Step 3: Drive Through the Glutes
With control, press your heel back and slightly upward.

Focus on moving from the hip — not kicking or arching your lower back.

At the top of the movement, squeeze your glutes and hold for 1 second.
✅ Step 4: Return With Control
Slowly return your leg to the start — don’t let it swing.

Keep tension on the glute by stopping just before your foot touches the ground.
💥 Pro Tips for Glute Gains:
Think “push through the heel” to feel the glute fire up.

Don’t lean forward or rotate your hips — keep everything square and stable.

Start light and focus on form over weight.

🔁 Recommended Sets & Reps:
3–4 sets of 12–15 reps per leg

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