Outer Under Glute Pulley Push Pulse
Targets the gluteus maximus, gluteus medius with a controlled extension pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateToningExtension
At a glance
| Muscles worked | Primary: Gluteus maximus, Gluteus medius. Secondary: Hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Toning · Extension |
| Sets & reps | 3 sets × 15-20 pulses each side |
| Estimated calories burned | ~4 kcal |
How to do it
- Attach an ankle strap to the pulley and hold the frame for balance.
- Push the leg back and slightly down and out.
- Hold the top position and pulse in small movements.
- Switch legs.
Equipment
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the gluteus maximus, gluteus medius with a controlled extension pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using momentum or arching the lower back instead of squeezing the target muscle.
Make it harder
Add load or hold at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.