A standing hip extension where you kick one leg back against a low cable attached to the ankle. It isolates the glute of the working leg.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach an ankle strap to a low pulley, face the machine and hold the frame, hinging forward slightly with the working leg under your hip.
Brace your trunk and keep your hips square.
Kick the working leg back and slightly up by squeezing your glute.
Stop before your lower back starts to arch.
Return slowly and repeat, then switch legs.
Breathing: Exhale as you kick back, inhale as you return.
Move from the hip
Squeeze at the end
No back arch
Swinging the leg
Arching the lower back
Rotating the hips open
Hold the machine firmly so the standing leg stays balanced.