Description
Single-leg hip extension to isolate the glutes.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your trunk stable, pelvis facing forward and shoulders down.
- Slightly bend the supporting knee.
- Keep your spine neutral throughout.
02 · Execution
Perform the rep
- Push your leg backward without turning your pelvis outward.
- Contract the glute firmly at the end of the extension.
- Return slowly into the stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pure hip extension without pelvic rotation.
Common mistakes- arching your lower back
- opening the hip outward
- forcing the range
- releasing control on the return
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Compensating through the lumbar spine can cause lower-back pain.