Standing Cable Hip Extension Video Guide

Standing Cable Hip Extension  Detailed Exercise Instructions

Objective:

Strengthen the gluteus maximus and hamstrings while improving hip stability and lower body strength.

Setup:

1. Equipment:

    Attach an ankle strap to a low pulley cable machine.

    Secure the strap around your working leg's ankle.

2. Starting Position:

    Stand facing the cable machine. Hold onto the machine or a stable surface for balance.

    Keep your feet hipwidth apart. Your knees should be slightly bent.

    Engage your core to maintain a neutral spine.

Execution Steps

1. Initiate the Movement:

    Shift your weight onto your nonworking leg.

    With control, extend your working leg straight back. Keep your leg straight or slightly bent at the knee.

    Focus on squeezing your glutes as you move your leg backward.

2. Maintain Body Alignment:

    Keep your torso upright and stable. Do not arch your lower back or lean forward.

    Ensure your hips remain square to the machine. Avoid any rotation or tilting.

3. Complete the Extension:

    Continue extending your leg until it is in line with your torso or slightly above.

    Hold the position for a brief moment. Feel the contraction in your glutes and hamstrings.

4. Controlled Return:

    Slowly bring your leg back to the starting position. Keep the movement controlled.

    Avoid letting the weight stack touch down between repetitions to maintain tension.

Key Focus Points

 Glute Engagement: Actively squeeze your glutes throughout the movement. This ensures the targeted muscles are doing the work.

 Core Stability: Keep your core tight to protect your lower back. This also helps maintain proper form.

 Slow, Controlled Movements: Avoid using momentum. Focus on slow and deliberate movements for maximum muscle engagement.

Common Mistakes to Avoid

 Arching the Back: Do not let your lower back arch during the extension. Keep your core engaged to maintain a neutral spine.

 Using Momentum: Avoid swinging your leg. Focus on controlled movements to properly target the glutes.

 Hips Rotating: Keep your hips square and stable. Avoid any twisting or tilting as you extend your leg.

Breathing

 Inhale: As you prepare to extend your leg.

 Exhale: As you extend your leg back and engage your glutes.

 Inhale: As you slowly return your leg to the starting position.

By following these instructions, you’ll effectively target the glutes and hamstrings, building strength and stability in your lower body. Regular practice of the Standing Cable Hip Extension will help enhance your hip stability and overall lower body strength, contributing to better performance in both athletic activities and daily movements.