Hip Extension Pulley Upright

Purpose of the exercise

Focuses on strengthening the glutes (especially gluteus maximus), with additional activation of the hamstrings and core. Improves hip extension, pelvic control and functional strength required for running, sprinting, push-off and stair climbing. Supports injury prevention and sport-specific strength development.

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 upright facing the pulley

3. Stand stable on the standing leg

4. The working leg is slightly in front of the body

5. Torso upright and core tightened

6. Hold support on the machine for balance if necessary

Implementation

1. Move the working leg backwards in a controlled manner

2. Stretch the hip without hollowing the lower back

3. Keep the supporting leg stable

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 stable and neutral
✓ Core tightened throughout the exercise
✓ Move in a controlled manner without momentum
✓ Breathe calmly and evenly

✗ Hollowing the lower back
✗ Lateral tilting or rotation of the pelvis
✗ Too much movement without control
✗ Swinging the leg
✗ Ignoring pain in lower back or hip

When this exercise?

Hip extension pulley upright is used to improve targeted gluteal muscle strength and hip control, both within rehabilitation and performance training. The exercise is suitable for complaints or weakness around hip, knee or lower back, and is often used to train hip extension without high axial load.

In addition, this exercise is valuable as a supplementary exercise in athletes who want to improve their running, sprinting or push-off mechanics. Due to the controlled and well-dosed load, the exercise can be applied in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.