Hip Extension (v2) (Machine)

Place one foot on the pad behind you. Push the pad back and up by extending your hip. Focus on driving with your glute, not your lower back.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

weight machines / selectorized

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine seat height so that your knees are aligned with the pivot point of the machine.
- Sit on the machine with your back against the pad and your feet placed on the foot platform.
Step 2Position Your Feet
- Place your feet shoulder-width apart on the foot platform, ensuring that your heels are on the platform and your toes are pointed slightly outward.
- Your knees should be bent at a 90-degree angle at the starting position.
Step 3Engage Your Core
- Sit up straight and engage your core muscles to stabilize your body during the exercise.
- Keep your back pressed against the pad and avoid arching your lower back.
Step 4Perform the Hip Extension
- Push through your heels to extend your hips and legs, raising the foot platform until your legs are straight but not locked.
- Focus on squeezing your glutes at the top of the movement.
Step 5Lower the Weight
- Slowly lower the foot platform back to the starting position, maintaining control throughout the movement.
- Avoid letting the weights drop quickly; instead, take your time to return to the starting position.
Step 6Repeat
- Repeat the hip extension for the desired number of repetitions, ensuring you maintain proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully step off the machine.
- Make sure to adjust the machine settings back to their original position if necessary.