Glute - Leg Lift

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Glutes Hamstrings Strength High Low Cable Machine Pull Compound Gym

Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.

Benefits: This is a good exercise for core glute muscle development.

Stand facing a high low cable machine with a cable harness around your right ankle. Your feet should be parallel to each other. Brace yourself against the machine. Face forward, not downwards. This is the starting position. Kick your right leg behind you so that your foot rises up towards the ceiling. Your knee will bend as if you are doing a leg curl. Be sure to really flex your glutes for a one-second count when your right leg is fully extended. Exhale during this movement. Return the right leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time. Stand facing a high low cable machine with a cable harness around your left ankle. Your feet should be parallel to each other. Brace yourself against the machine. Face forward, not downwards. This is the starting position. Kick your left leg behind you so that your foot rises up towards the ceiling. Your knee will bend as if you are doing a leg curl. Be sure to really flex your glutes for a one-second count when your left leg is fully extended. Exhale during this movement. Return the left leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time.

The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.