Description
Unilateral hip extension to isolate the glutes.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural trajectory.
- Stable torso, pelvis facing forward, shoulders low.
- Supportive knee slightly bent.
- Keep a neutral column from start to finish.
02 · Execution
Perform the rep
- Push your leg back without opening your pelvis.
- Contract your glutes hard at the end of the extension.
- Slowly return to the stretch.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Pure hip extension, without pelvic rotation.
Common mistakes- arch your lower back
- open the hip
- forced range of motion
- return let go
- let the load return suddenly
Safety notes
Risks of poor execution
- Lumbar compensation can cause lower back pain.