Cable Bent-over Hip Extension
The Cable Bent-over Hip Extension primarily works the Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a cable isolation exercise at intermediate difficulty.
A cable isolation push exercise targeting the Gluteus Maximus.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Biceps Femoris (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
Instructions
- Preparation: Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot. Arms remain extended to support body leaning forward. Leg with ankle cuff attached in slightly bent with foot off floor. Execution: Pull cable attachment back by extending hip. Return leg to original position and repeat. Continue with opposite leg. Comments: Spinal stabilization through the sagittal plane is not significant as it is inCable Standing Hip Extensionwith body upright, since torque through spine is negligible due to direction force vector (as indicated by orientation of cable) being nearly parallel to spine even at terminal extension. AlthoughRectus Abdominisroll as Antagonist Stabilizer is involved to significantly lesser degree since it does not need to counter Erector Spinae sagittal spinal stabilization, Erector Spinae is still involved as stabilizer of spine through transverse plane along with Obliques and Quadratus lumborum to support unilateral loading.
Alternative Exercises
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