Hip extension pulley bent forward

Hip extension pulley forward bend is an exercise in which you move the leg backwards from a slightly hunched position against resistance from a cable/pulley. The forward-curved torso puts greater emphasis on the glutes and hamstrings, while torso and pelvic stability must be actively maintained. Constant cable resistance ensures even muscle activation over the entire range of motion.

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Hip Extension Pulley Prone

Purpose of the exercise

Focuses on strengthening the glutes (gluteus maximus) and hamstrings, with additional activation of the core. Improves hip extension, posterior chain activation and control during functional movements such as running, sprinting and push-off. Supports both strength development and injury prevention.

Supplies

Pulley/cable machine
Ankle strap or ankle cuff
Flat surface with sufficient space

Starting position

Attach the ankle strap to the working leg
Stand facing the pulley
Take a slight forward bend from the hips
Stand stable on the standing leg
The working leg is slightly below or in front of the body
Core tightened and back neutral
Hold support on the machine for balance if necessary

Implementation

Move the working leg backwards in a controlled manner
Stretch the hip while keeping the torso stable
Avoid hollowing the lower back
Actively tighten the glutes at the end of the movement
Let the leg return slowly and in a controlled manner
Maintain tension throughout movement
Repeat controlled and switch legs

Points of interest

✓ Movement comes from the hip, not the lower back
✓ Keep pelvis and trunk stable
✓ Core continuously tightened
✓ Move controlled without swinging
✓ Breathe calmly and evenly

✗ Excessive hollow lower back
✗ Turning or tilting of the pelvis
✗ Too much movement without control
✗ Using Momentum
✗ Ignoring pain in hip or lower back

When this exercise?

Hip extension pulley prone is used to improve gluteal and hamstring strength in a targeted way, with additional emphasis on posterior chain activation. The exercise is suitable within rehabilitation for hip, knee or lower back injuries, but also as supplementary strength training for athletes looking to optimise their running and sprint mechanics.

The easily controllable cable resistance allows the exercise to be safely used in different phases of training and recovery, if performed technically correctly. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is tailored to individual load capacity, symptoms and recovery status.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.