Single Leg Pulley Pushdown and Out
Targets the gluteus maximus, gluteus medius with a controlled extension pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Gluteus maximus, Gluteus medius. Secondary: Adductors, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach an ankle strap to a high pulley and stand tall.
- Push the leg down and then out to the side.
- Return slowly and repeat.
- 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.
Try it free in BmarchaiMore glutes & hips exercises
Hip Thrust with Water Bottle
Beginner · 4 sets × 15 repsChin Down Pulley Glute Goodmornings
Intermediate · 3 sets × 10-12 repsProne Bent Leg Hip Internal Rotation Stretch
Beginner · 3 sets × 10 secondsBodyweight Single Leg Twisting Kickback Off Wall
Intermediate · 3 sets × 10-12 each sideSupine Bent Leg Internal Hip Rotation Stretch
Beginner · 3 sets × 10 secondsHip Opener Stretch
Beginner · 2 sets × 30s each sideGeneral 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.