Machine Hip Extension
A kneeling hip extension machine: chest on the pad, one foot against the lever's plate, press the leg back and up; the pad takes the lower back out of it.
How to do it
Setup
Kneeling on the machine, chest and forearms on the pads, one foot on the lever's plate behind you.
Steps
- Press the plate back and up until the hip is fully open.
- Hold the top with the glute squeezed.
- Let the lever return without the plates touching down; finish the leg, switch.
Common mistakes
Chest lifting off the pad: stay down; the pad is what isolates the hip. Kicking with momentum: a slow press and a slower return. Pushing through the toes: drive the heel into the plate.
Breathing
Exhale pushing back, inhale returning.
