This exercise targets the glutes, with secondary work on the hamstrings.
- +Targets the glutes effectively
- +Can be adjusted for different strength levels
- +Promotes balance and stability
- –Can strain lower back if performed incorrectly
- –Might be difficult to maintain form for beginners
This exercise targets:
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set cable to lowest setting and attach an ankle strap to your working leg
- Stand facing the machine, slight forward lean, hands on post for balance
- Brace your core, keep hips square; soften both knees
- Sweep the strapped leg back and slightly out, leading with the heel
- Squeeze the glute at full extension; don’t arch your lower back
- Control the return to just short of the stack touching; keep tension
- Exhale as you kick back, inhale on the way in; repeat, then switch legs