Description

The cable concentration extension (on knee) is a targeted exercise that focuses on strengthening the glutes and hip flexors.

Starting Position

Sit on a bench with the cable machine positioned behind you. Attach the ankle cuff to your working leg and bring your knee up to 90 degrees, leaning slightly forward for stability.

Technical Execution

Extend your working leg backward, keeping your knee at a 90-degree angle to engage the glutes. Hold for a second at the top of the movement before returning to the starting position.

Range of Motion

Focus on achieving a full range of motion by extending the leg as far back as comfortably possible without compromising form.

Variations

For added challenge, increase the weight used or incorporate pauses at different points of the movement.

Common Mistakes

Common mistakes include improper form leading to ineffective muscle engagement, using too much weight, and not fully extending the hip at the top of the movement.

Practical Advice

To maximize results, maintain a slow and controlled tempo throughout the exercise, focus on squeezing the glutes at the top of the movement, and ensure proper alignment of the knee and hip.

Additional Notes

It's important to start with a light weight to master the technique before increasing resistance. This exercise is beneficial for improving hip stability and overall lower body strength.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

glutes

Secondary Muscles

hip flexors