Hip extension pulley bent forward

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

1. Attach the ankle strap to the working leg

2. Stand facing the pulley

3. Take a slight forward bend from the hips

4. Stand stable on the standing leg

5. The working leg is slightly below or in front of the body

6. Core tightened and back neutral

7. Hold support on the machine for balance if necessary

Implementation

1. Move the working leg backwards in a controlled manner

2. Stretch the hip while keeping the torso stable

3. Avoid hollowing the lower back

4. Actively tighten the glutes at the end of the movement

5. Let the leg return slowly and in a controlled manner

6. Maintain tension throughout movement

7. 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.