The knee barely moves and the load is directed through hip extension, so direct quadriceps demand is low. The exercise is easy to cheat by rotating or arching, which is why a modest load and stable support usually work better than a dramatic kick.
Watch the movement before adding load.
Use the demonstration to see the overall pattern, then check the setup and troubleshooting notes below for the details that matter in this guide.
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Set up the exercise
- 1
Attach a secure cuff and set the cable low.
- 2
Hold the machine with both hands and step back until the cable has tension.
- 3
Use a soft supporting knee and square the pelvis toward the stack.
- 4
Move the working thigh behind you only as far as the pelvis can stay controlled.
Cues worth trying
A cue is worth keeping only if it improves your control or makes the setup more comfortable.
- Make the motion come from the hip.
- Move without swinging the working leg.
- Return slowly enough that the stack does not crash.
Common problems and how to fix them
Arching for extra range
Shorten the movement and keep the ribs and pelvis stacked.
Rotating open
Point both hip bones toward the cable stack and use less load.
Using momentum
Pause between repetitions and choose a weight you can reverse smoothly.
How to progress it
- 1Add repetitions before load.
- 2Increase the cable by the smallest available increment.
- 3Add a set only if it does not reduce performance in the main lifts.