Standing Hip Extension on Cable Cross Machine

Starting Position Select desired weight. Stand near left side of cable cross machine, and adjust that pulley to the lowest position. Place ankle strap attachment securely around right ankle. Stand tall, facing the weight stack, with abs engaged, feet hip-width apart, hands on hips, and weight balanced on your left foot. Lift your right foot off the ground, foot flexed.

Action EXHALE: Keeping both legs straight, extend your right leg behind you, as if bringing your heel towards the wall behind you.

INHALE: Slowly return right leg to the start position to complete one rep. Finish set on this leg and then switch sides.

Special Instructions Hold onto a pole (or similar) for balance if necessary. Keep knees soft, abs engaged, and eyes fixed on a focal point to enhance balance. Only use a weight that you can lift smoothly, without momentum, and make sure the weight stack does not slam between reps. Do not lean forward or backward as you move your leg.

Muscles Worked: Glutes, hamstrings<.i>