Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Plant your feet and keep your shins nearly vertical at the top.
- Keep your pelvis neutral and trunk braced.
- Look ahead with your chin slightly tucked.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Push your hips upward until your shoulders, pelvis and knees align.
- Contract your glutes firmly at the top.
- Lower slowly into the stretch without dropping down.
Technique cue
Drive through your hips and squeeze your glutes firmly at the top.
Common mistakes- excessive lower-back arching
- not completing the hip drive
- letting the load drop on the way down
- distributing foot pressure unevenly
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.