Fitness Training Exercises

Strength Training - Buttocks
Standing Hip Extension (Pulley)

Equipment Required:

Low pulley system
Ankle strap attachment
Support block (optional)

Starting Position:

Select the appropriate resistance.
Place the ankle strap around the ankle of the working leg.
Stand facing the pulley (optional - supporting leg on block)
Keep torso erect and hips square, facing forward.

Actions To Execute Exercise:

Keeping tension on the cable throughout the movement, contract the buttocks and raise the working leg up, straight backward and as far as possible without causing the back to arch or the hips to rotate.
Keep the working leg straight.
Pause; slowly return to starting position.
Repeat.
At the end of the set, repeat with the other leg.

Breathing Technique

Exhale while pressing the leg pad down; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the buttocks and back of the upper thigh (gluteus maximus, hamstrings).

Variations On This Exercise:

Perform this exercise while support leg is on block so that the foot of the working leg can remain relaxed and move through the range of motion without hitting the floor.

Precautions / Contraindications

Press back only as far as flexibility will allow; do not arch the lower back.
This exercise may be contraindicated for some individuals with hip or back problems, arthritis or during pregnancy.

Fitness Training Tips:

This exercise involves a small range of motion when performed properly.
Maintain proper form by keeping the abdominal muscles contracted and pelvis tucked to stabilize torso; avoid rotating the hips or twisting the body.
Initiate the movement from the hip rather than the leg; use slow and controlled movements.