Description
Unilateral hip extension to isolate the glutes.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Stable torso, pelvis facing forward, shoulders low.
- Supportive knee slightly bent.
- Keep a neutral column from start to finish.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Push your leg back without opening your pelvis.
- Contract your glutes hard at the end of the extension.
- Slowly return to the stretch.
Technique cue
Pure hip extension, without pelvic rotation.
Common mistakes- arch your lower back
- open the hip
- forced range of motion
- return let go
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.