Description
Glute-focused hip hinge emphasizing the stretch through the posterior chain.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet stable, back neutral and abdominals engaged.
- Prepare to move your hips backward without rounding your back.
- Align your neck with your spine.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Move your hips backward until you feel a stretch in your glutes and hamstrings.
- Change direction under control without bouncing.
- Rise by contracting your glutes.
Technique cue
Hips back, neutral back and glute contraction as you rise.
Common mistakes- a rounded back
- moving the knees too far forward
- failing to control the range
- rising too abruptly
- 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.