Hip Extension (v2) (Machine)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the hip extension for the desired number of repetitions, ensuring you maintain proper form throughout.
7. 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.