Machine Hip Extension

Glutes, HamstringsGlute Drive Machine

The Glute Drive machine targets your glutes and hamstrings. Upper back support allows you to heavy-load hip extension while minimizing lower back involvement.

How to do it

1Position yourself in the machine with the padded belt or roller secured firmly across your hips.

2Plant your feet shoulder-width apart on the platform, driving through your heels.

3Squeeze your glutes and drive your hips up until your torso and thighs form a straight line.

4Pause for a second at the top, squeezing your glutes as hard as possible.

5Lower your hips under control without fully relaxing tension at the bottom.

Common mistakes

Hyperextending your lower back at the top instead of stopping at full hip extension.

Lifting your heels off the platform, taking load off the glutes and stressing your knees.

Dropping your hips too fast, missing out on the eccentric muscle tension.

Breathing

Exhale as you drive your hips up; inhale as you lower back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.