This leg exercise will work on the major muscle groups of your legs: gluteal group & hamstrings. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located.
For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned. Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.
How to perform the “Hip cable extension/kickbacks”
Position a flat bench in front of a cable machine.
Lower the pulley to its lowest position and attach an ankle cuff to the machine.
Face the cable stack and kneel on the bench with one leg. Your other leg should be attached to the machine with the ankle cuff. Grip the bench with both of your hands.
Bring the attached leg forward by swinging your foot towards the machine.
Push back directly behind you with your heel; with your leg straight until your hip is fully extended.
Contract your glute muscles hard and pause in the end position for 1 to 2 seconds.
Return to the start position in a controlled manner before repeating the movement.
Don’t forget to do your other leg.
If it is the first time that you are doing this exercise, I would recommend you to get used to the movements by doing hip cable extensions firstly without weights.
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