Extensión de cadera de pie en polea a una pierna

Extensiones de cadera o Patada de glúteo en polea baja ejercicio

Patada de glúteo en polea baja o extensión de cadera parado con cable

Extensiones de cadera en polea baja ¿Cómo hacer este ejercicio para glúteos?

Male

Cable standing hip extension

Muscles involved

Glutes

Hamstrings

The cable standing hip extension is an outstanding exercise if you want to boost your athletic performance and single-leg stability. By training with a cable machine, you maintain smooth, continuous resistance throughout the entire motion, which directly strengthens your glutes and hamstrings unilaterally. Building equal strength in each leg dramatically improves pelvic stability, a vital asset for running faster, jumping higher, and maintaining balance in dynamic sports movements. Exercising from a standing position forces your core to stay firmly engaged to support your posture, teaching your body how to transfer force efficiently through the hips. Incorporating this movement into your routine will refine your stride power and fix muscular imbalances, turning you into a much more stable, functional, and resilient athlete.

How to do it

1. Stand sideways to a cable machine with a low pulley. 2. Adjust a strap to your ankle and activate your abs. 3. Extend your leg backward, keeping both legs straight. 4. Return your leg controllably to the starting position.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep the supporting leg slightly bent for greater stability. - Extend your leg by contracting your glute, not by arching your lower back. - Control the return to the starting position, resisting the cable's force.