Standing hip extension with cable

Exercise overview

Primary muscle group: Legs

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 26

Average per rep (lbs)*: 57

Description: Attach Cable to Ankle: Clip a low cable attachment to an ankle strap secured around one of your ankles. Position Yourself: Take a step back with your free leg, ensuring the leg attached to the cable is in front and the cable is taut. Stabilize: Hold onto the cable pulley with one hand for stability. Perform the Movement: Keeping your torso upright and the working leg straight, exhale as you extend your hip, pulling the cable back until your hip is fully extended. Hold and Squeeze: Hold the extended position for a count of two while squeezing your glute. Return to Start: Inhale as you slowly return your leg to the starting position. Repeat the Exercise: Perform the desired number of repetitions, then switch the cable to the opposite ankle and repeat the movement with the other leg.

Exercise ID: 00373

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Keep your back straight and your core engaged throughout the movement to avoid putting undue stress on your lower back.
Controlled Movements: Focus on slow, controlled movements to maximize muscle engagement and to reduce the risk of injury.
Foot Position: Ensure that your standing foot is securely planted and slightly bend the knee of the standing leg to maintain balance and stability.
Cable Height: Adjust the cable to a low position so that the pulley is close to the ground, which allows for a full range of motion.
Avoid Momentum: Use your glute muscles to move the leg backward rather than swinging your leg or relying on momentum.
Range of Motion: Extend your leg backward just until you feel a solid contraction in your glutes. Overextending can put unnecessary strain on your lower back.
Focus on the Mind-Muscle Connection: Concentrate on flexing your glutes during the extension phase to ensure you are targeting the right muscle group.
Breathing Technique: Inhale as you prepare and exhale slowly as you extend your leg backward. Proper breathing helps with focus and performance.
Foot Alignment: Keep your foot flexed, not pointed, to further activate your glute muscles during the exercise.
Rest Intervals: Make sure to take adequate rest between sets to allow your muscles to recover and maintain form.

Exercise overview

Exercise tips and tricks

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