Ilsa Fit Lab

Single leg-hip cable extension

The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout movement on a lower-body focused day and is usually performed for moderate to high reps, such as 8-12 reps per set or more.

Benefits:

Adds size and strength to the gluteus maximus

Great for hypertrophy or burnout with lighter weight and high reps

The cable keeps constant tension on the muscles

WHAT ARE REVERSE HYPEREXTENSIONS?

Reverse hyperextensions are performed lying face down with your upper body on a platform and your leg down behind you so your body forms about a 90-degree angle at the hips. You then lift your leg up while keeping your upper body fixed until your legs are aligned with your upper body (or even up a little higher, which makes it a HYPERextension).

This movement can be done several ways. The easiest setup is if you have a reverse hyperextension machine, as it is made specifically for this exercise, and it can be loaded with plates for progression.

However, it can also be done on a stability ball, a weight bench, or even a soft plyobox. With these alternative reverse hyper options, you can use your bodyweight alone or place a dumbbell between your feet/legs for added resistance.

With all of these options, the targeted muscles of the glutes, hamstrings, and lower back are extended beyond their normal limits for a more forceful muscle contraction. These are great for building strength and muscle in the posterior while improving lower back strength and stability. The reverse hyper places a greater stretch on the hips and hamstrings because of the large range of motion, which gives you bigger muscle and strength-building potential.

P.s. The playlist in the background are made by me. 80's baby😎

Ilze Ezerkalne