This makes it useful for all fitness levels, from beginners to experienced gym-goers.

It's especially helpful for athletes or anyone who runs, jumps, or lifts heavy things, as it improves lower body strength and balance.

To do the exercise, you'll need a cable machine.

Attach an ankle strap to the lower pulley of the cable machine.

Stand facing the machine with your feet shoulder-width apart, holding onto something for balance if needed.

Attach the ankle strap to one ankle.

Keeping your back straight, bend forward at the hips, making sure to maintain a natural curve in your lower back.

Slowly extend your leg backward until it is straight, squeezing your glutes at the top of the movement.

Slowly lower your leg back to the starting position, controlling the movement throughout.

Repeat for the desired number of repetitions, then switch legs.

Remember to focus on proper form to avoid injury. If you are unsure, ask a trainer to show you the correct technique.

Start with a weight that is challenging but allows you to maintain good form.

Gradually increase the weight as you get stronger.

This exercise can be a valuable addition to your workout routine to help you reach your fitness goals.

Improves hip flexibility: Doing this exercise regularly helps your hips move more easily and freely.

Better athletic performance: Stronger hips help you do better in sports and everyday activities.

Stronger core: You use your core muscles (your stomach and back) during this exercise, making them stronger and improving your balance.

Easy to do: You can do it using a cable machine, which makes it suitable for many people and places.

Stand Correctly: Face the machine, feet about shoulder-width apart. Keep your tummy muscles tight to help keep your balance.

Attach the Strap: Put the strap around your ankle. Lift your leg a little behind you to keep the strap from dragging on the floor.

Keep Your Balance: Stand tall, don't bend over. Keep your tummy muscles tight to help keep your body straight and stable.

Move Your Leg: Slowly move your leg straight back. Keep your knee straight and your toes pointing downwards. Don't rush this part.

Bring it Back: Slowly bring your leg back to where you started. Control the movement so you don't lose your balance.

Repeat: Do 10 to 15 times on one leg, then switch to the other leg. It's okay to take breaks if you need them.

Important Tip: Use your bottom muscles (glutes) to move your leg. Don't just swing your leg back and forth. Focus on a controlled movement to get the best results.

Glute Bridges: This is a great bodyweight alternative. Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeezing your glutes at the top. This directly works your glutes, the main muscle in hip extension.

Hip Thrusts (with or without weights): Similar to glute bridges, but you can add weight for a bigger challenge. Sit with your back against a bench or chair, and lift your hips using your glutes. This is excellent for building strong glutes.

Good Mornings (with a barbell or dumbbells): This exercise works your hamstrings and glutes. Stand with feet shoulder-width apart, holding the weight. Hinge at your hips, keeping your back straight, and then stand back up. It's important to maintain good form to avoid back injury.

Romanian Deadlifts (RDLs): Another great exercise for hamstrings and glutes. Stand with feet shoulder-width apart, holding a weight. Hinge at your hips, keeping a slight bend in your knees, and lower the weight towards the floor. This focuses on the hamstrings more than the glutes compared to hip thrusts.

Donkey Kicks (bodyweight or with resistance band): Get on your hands and knees. Extend one leg back, keeping your knee slightly bent. Squeeze your glutes at the top of the movement. Resistance bands add intensity. This isolates the glutes effectively.

These exercises all work similar muscles to cable hip extensions but offer different ways to challenge your body. Remember to start with weights or resistance that are comfortable for you and focus on good form to prevent injuries.

Here are some ways to change it up and work those muscles in different ways:

Cable Standing Kickback: This one focuses on straightening your leg behind you, keeping your knee straight. It really works your glutes and helps your hips stay steady.

Cable Standing Glute Kickback: This is like the kickback, but you squeeze your glutes at the very end of the movement. This makes your glutes work harder and get stronger.

Cable Standing Side Leg Raise: This exercise targets the muscles on the outside of your hips and glutes. You stand and move your leg out to the side. It still uses your core muscles for balance.

Cable Standing Lateral Leg Raise: This is similar to the side leg raise, but it works the outer part of your thighs and glutes. It's a good way to work your whole lower body while keeping your core strong.

All these exercises help build stronger legs, improve athletic skills, and make your core muscles stronger.

Try adding these variations to your workout to keep things interesting and avoid getting stuck at the same fitness level.

You might discover that one of these exercises works best for you!

Move slowly and smoothly: Don't rush the exercise. Take your time and control each movement. This makes the exercise more effective and helps prevent injuries.

Use your glutes: Focus on squeezing your buttock muscles to move your leg. Don't let your legs do all the work. This is how you get the most benefit from the exercise.

Adjust the cable height: Make sure the cable is at the right height. This will help you move your leg properly and avoid putting too much pressure on your knees. Experiment to find what works best for you.

It helps you move better and be more athletic.

Doing the exercise correctly is important to get the most out of it and stay safe.

Focus on your posture: Stand tall with your feet shoulder-width apart, keeping your back straight and core engaged. This ensures you are using the correct muscles and minimizing strain.

Control the movement: Slowly extend your leg backward, feeling the muscles in your glutes and hamstrings work. Avoid jerky movements. This controlled motion helps target the right muscles and prevent injury.

Use the right weight: Start with a lighter weight and gradually increase it as you get stronger. This allows you to build strength progressively and avoids overexertion.

Breathe properly: Exhale as you extend your leg and inhale as you return to the starting position. Consistent breathing helps maintain your energy levels and supports proper muscle function.

Listen to your body: Stop if you feel any pain. Rest and recover appropriately. This prevents injuries and allows your body to adapt to the exercise.

Add it to your workout: Include cable hip extensions in your regular workout routine for a well-rounded lower body training program. Regular practice enhances strength and stability.