Hip Extension on Machine
Hip extension on machine, 3 sets, 10 repetitions per leg, tempo 2-1-2
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10 per leg
Tempo: 2 seconds to extend the hip, 1 second hold, 2 seconds to return to the starting position
Description: Position yourself on the appropriate machine, with your body well aligned and the hip in a neutral position. Slowly push the leg backward by contracting the gluteal muscles without arching the lower back. Gently return to the starting position while controlling the movement.
Tips: Keep the pelvis stable and avoid excessive arching of the lower back. Focus on contracting the gluteal muscles to maximize effectiveness.
Progression: Gradually increase the load or the number of repetitions as the movement becomes easier and controlled.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- hip extension machine
- Starting position
- Standing on the machine with hips in a neutral position
- Clinical goal
- Strengthen the hip extensor muscles
- Also known as
- hip extension, glute machine workout, back leg extension machine
