Standing Machine Hip Extension

Glutes, HamstringsHip Extension Machine

Isolation exercise on a dedicated machine for the glutes and hamstrings. Performed unilaterally, it hits the target muscles without straining your lower back.

How to do it

1Face the machine, hold the handles, and brace your upper body.

2Position the roller pad against the back of your working thigh or calf.

3Smoothly drive your leg backward by squeezing your glute.

4Hold the contraction at peak extension for one second.

5Slowly return your leg to the starting position under control.

Common mistakes

Arching your lower back as you kick back, shifting tension off the glutes.

Using momentum to swing the weight back, reducing glute work and risking injury.

Rotating your hips to the side, breaking glute isolation.

Breathing

Exhale as you drive your leg back during maximum effort. Inhale as you return to the start.

Make it harder or easier

Reduce weight and range of motion to lighten the load, or hold peak contraction for two seconds to make it harder.

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.