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Legs · Chicken

Hip hinge cable — Pulley

Muscles requiredGluteus maximus · Biceps femoris · Spinal erectors

Description

Glute-oriented hip hinge with emphasis on the back stretch.

01 · Setup

Set up the movement

  • Adjust the pulley height to maintain a natural trajectory.
  • Feet stable, back neutral, abs engaged.
  • Hips ready to move back without rounding the back.
  • Neck aligned with the spine.
02 · Execution

Perform the rep

  1. Move your hips back until you feel the glutes-hamstrings stretch.
  2. Change direction under control without rebound.
  3. Come back up by contracting your glutes.
  4. Maintain continuous tension and control the return to the stretch.
Technique cue

Hips back, neutral back, gluteal contraction on the way up.

Common mistakes
  • rounded back
  • knees that move forward too much
  • uncontrolled range of motion
  • rise too abrupt
  • let the load return suddenly
Safety notes

Risks of poor execution

  • A rounded back under load increases the lumbar risk.

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Same muscle group

Other exercises for buttocks.

Glutes

Hip Abduction — Machine

↗Glutes

Hip Abduction — Poultry

↗Glutes

Abduction of hip lying on the side — Body weight

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