Cable Single Leg Standing Bent Knee Hip External Rotation

Instructions for proper form

1. Attach the cable to the low pulley and select an appropriate weight. 2. Stand on your right leg, slightly bending your knee while keeping your left leg off the ground bent at the knee. 3. Grasp the cable handle with your right hand. 4. Rotate your left knee outward, engaging your glutes to lift it away from your body while keeping your right leg stable. 5. Hold the position briefly, then return to the starting position. 6. Maintain a straight back and engage your core throughout the movement. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

1. Allowing the standing leg to collapse inward. 2. Lifting the knee too high, which may lead to strain. 3. Not engaging the core or maintaining a neutral spine. 4. Using excessively heavy weights that compromise form.

Benefits

Specific benefits of the exercise

1. Targets and activates the gluteus maximus effectively. 2. Improves hip stability and strength in the lower body. 3. Enhances balance and coordination on one leg.

Expected results and timeframe

With consistent practice, expect increased glute strength and improved hip stability within 4-6 weeks. Enhanced balance and coordination may be observed sooner, often within 2-4 weeks..

Who this exercise is best for

This exercise is suitable for novice exercisers, individuals looking to strengthen their glutes, those recovering from lower body injuries, or athletes aiming to enhance their performance in sports requiring balance and hip mobility.

Scientific studies supporting its effectiveness

Studies have shown that hip external rotation exercises can significantly activate gluteal muscles, leading to improved athletic performance and reduced injury risks in the hip and knee areas.

Variations

Beginner modifications

Beginner modifications may include performing the exercise without weights for improved form or using a resistance band instead of a cable for lower resistance.

Advanced progressions

Advanced progressions could involve adding weights to the standing leg or incorporating a stability ball against the wall for greater core engagement during the exercise.

Integrations

Complementary exercises

Complementary exercises include squats, lunges, and bridging exercises, all of which further engage and strengthen the glute muscles.

Super set recommendations

A super set recommendation could be pairing this exercise with cable kickbacks or lateral band walks to enhance glute engagement and endurance.

Sample workout routines

Sample workout routine: 1. Warm-up: 5-10 minutes light cardio. 2. Cable Single Leg Standing Bent Knee Hip External Rotation: 3 sets of 10-15 reps per leg. 3. Squats: 3 sets of 12-15 reps. 4. Lunges: 3 sets of 10 reps per leg. 5. Cool down: Stretching for lower body.

Exercise combinations

This exercise can be effectively combined with other unilateral movements like Single Leg Deadlifts or Single Leg Hip Thrusts to enhance targeted muscles.

Best time to do this exercise in your workout

This exercise is most effective when performed in the strength training or resistance portion of your workout after warming up but before high-intensity movements.