Machine Standing Hip Extension
Standing chest-on to the front pad, one straight leg pushes the roller back behind the body; the knee stays long, so the glute opens the hip.
How to do it
Setup
Standing in the machine, forearms on the front pad, the roller behind the working ankle, the standing knee soft.
Steps
- Push the straight leg back against the roller until the hip is fully open.
- Squeeze the glute at the end without arching the lower back.
- Let the leg return slowly until it passes the standing leg.
Common mistakes
Arching the lower back to push further: stop where the hip stops; the spine stays still. Bending the working knee: keep it long so the glute does the work. Torso twisting off the pad: hips square to the machine.
Breathing
Exhale pushing back, inhale returning.
