Legs
Extensión de gluteos en polea
A precise cable movement designed to isolate the gluteus maximus through a full range of controlled hip extension.
How to perform.
Follow the sequence — setup is half the lift.
Secure an ankle strap to the low pulley of a cable machine and attach it to your working leg.
Face the machine and take a small step back, holding the vertical support bars to stabilize your upper body.
Hinge slightly forward at the hips while keeping your spine neutral and your core engaged.
Drive your heel straight back and slightly upward by contracting your glute until your hip is fully extended.
Pause for a second at the top of the movement to maximize muscle tension.
Slowly lower your leg back to the starting position under control without letting the weight stack touch.
Complete the desired number of repetitions before switching the ankle strap to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement.
- Using momentum or swinging the leg instead of using controlled muscle contraction.
- Leaning too far forward and losing tension in the glutes.
- Rotating the hips outward rather than keeping them squared toward the machine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.