Machine Hip Extension

Pure glute isolation — machine-based hip extension that removes stabilization demands for maximum targeted glute activation

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings
Equipment	Hip extension machine
Difficulty	⭐ Beginner
Priority	🟢 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Machine adjustment: Set pad height to align with back of thigh (just above knee)
2. Body position: Stand facing machine, lean torso onto chest pad
3. Working leg: Place back of thigh against moving pad
4. Non-working leg: Foot planted on platform or ground
5. Hands: Grip handles for stability
6. Core: Braced, spine neutral
7. Chest: Flat against chest support pad
8. Starting position: Leg bent at ~90° hip flexion

Machine Setup Options

Machine Type	Position	Notes
Standing	Upright, facing machine	Most common
Prone	Lying face down	Less common variant
Kneeling	On all fours position	Alternative setup

Pad Position

Position	Where	Effect
Above knee	Upper thigh, just above knee	Standard, balanced
Mid-thigh	Middle of thigh	Slightly longer lever
Lower thigh	Closer to knee	Easier, more hamstring

Setup Cue

"Lean into the chest pad, working leg bent like you're about to kick backwards — machine does the work, you just control the motion"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Working leg loaded and ready to extend

1. Hip flexed to ~90° (leg forward)
2. Pad against back of thigh
3. Core braced, spine neutral
4. Chest secure against support pad
5. Ready to drive leg back

Feel: Slight stretch in glute, weight loaded

⬆️ Extending

What's happening: Driving leg backward into full hip extension

1. Push leg back by contracting glute
2. Keep knee at same angle (don't straighten)
3. Drive through pad smoothly
4. Continue until hip is fully extended
5. Minimize lower back movement

Tempo: 1-2 seconds

Feel: Intense glute contraction, isolated burning sensation

Critical: Move from hip only — don't arch lower back to get extra range

⏸️ Full Extension

What's happening: Maximum hip extension, peak glute contraction

1. Leg in line with torso or slightly behind
2. Glute fully contracted and squeezed
3. No lower back arch — just hip extension
4. Knee still at same bend angle
5. Hold peak contraction

Hold: 1-2 second squeeze

Common error here: Arching lower back instead of extending hip fully

⬇️ Returning

What's happening: Controlled return to starting position

1. Lower leg with control — don't just drop it
2. Return to starting flexed position
3. Maintain tension — don't fully relax
4. Keep core braced throughout
5. Feel stretch in glute at bottom

Tempo: 2-3 seconds

Feel: Eccentric loading, glute lengthening under tension

Key benefit: Controlled eccentric builds strength and size

Key Cues

Primary Cues

• "Push through your heel" — drive pad back
• "Squeeze your glute, not your lower back" — hip extension, not spinal
• "Controlled return" — don't just drop the weight
• "Keep core tight" — prevents lower back compensation

Tempo Guide

Goal	Tempo	Example
Strength	2-2-2-0	2s extend, 2s squeeze, 2s return
Hypertrophy	2-2-3-1	2s extend, 2s squeeze, 3s return, 1s stretch
Endurance	1-1-2-0	Controlled but rhythmic

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gluteus Maximus	Hip extension — isolated contraction	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assists hip extension (minimal at constant knee angle)	█████░░░░░ 45%

Stabilizers

Muscle	Role
Erector Spinae	Maintains spine position
Core	Prevents lower back arching
Upper Body	Stabilizes against pad

Unique Benefit

Maximum glute isolation — the machine removes stabilization demands and fixes the movement path, allowing you to focus 100% on glute contraction. This is excellent for learning to "feel" your glutes or as a finisher after compound movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lower back arching	Hyperextending spine to get more ROM	Lower back strain, less glute work	Focus on hip extension only, reduce ROM
Swinging/momentum	Using body weight to move pad	Less muscle tension, injury risk	Slow tempo, lighter weight
Not full extension	Stopping short of full hip extension	Less glute activation	Extend until leg aligned with torso
Dropping weight	Letting weight fall on eccentric	Less muscle building, joint stress	Control the descent
Wrong pad height	Pad too high or low on leg	Poor leverage, discomfort	Adjust to upper thigh position

Most Common Error

Lower back arching — people often arch their lower back to get extra range instead of focusing on pure hip extension. This defeats the isolation purpose and can strain your lower back.

Self-Check Checklist

• Pad positioned on upper thigh (just above knee)
• Core tight throughout movement
• Hip extension — not lower back arch
• Full extension at top with squeeze
• Controlled eccentric return

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight donkey kick	Floor, bodyweight only	Learning movement pattern
Lighter weight	Use minimal resistance	Mastering form
Partial ROM	Don't extend as far back	Building strength

Standard

Variation	How	Emphasis
Standard tempo	2-1-2 tempo	Balanced development
Full ROM	Complete hip extension	Maximum glute work
Moderate weight	Controlled reps	Standard training

Harder (Progressions)

Variation	How	When to Use
Pause reps	3-5s hold at top	Maximum contraction
1.5 reps	Full up, half down, back up, full down	Extended time under tension
Single pulse	Small pulses at top after full rep	Metabolic stress
Slow eccentric	4-5s lowering	Eccentric overload

By Target

Target	Variation	Change
Peak Contraction	Pause reps with 3-5s hold	Hold at full extension
Time Under Tension	1.5 reps or slow tempo	Extended work period
Metabolic Stress	Pulses or high reps	Burn-out sets
Mind-Muscle	Lighter weight, focus on squeeze	Connection work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps per Leg	Rest	Notes
Strength	3-4	8-12	60s	Heavier weight, controlled
Hypertrophy	3-4	12-20	45-60s	Moderate weight, squeeze at top
Endurance	2-3	20-30+	30s	Lighter weight, burn-out

Workout Placement

Program Type	Placement	Rationale
Lower body	Finisher	After compounds (squats, deadlifts)
Glute-focused	Accessory	After hip thrusts or bridges
Leg day	Isolation	End of workout
Pre-exhaust	First	Before compounds (advanced)

Progression Scheme

How to Progress

This is an isolation exercise — progress by increasing reps first (up to 20), then add weight in small increments. Focus on quality contraction over heavy weight.

Set Structure Options

Method	How	Purpose
Straight Sets	3x12-15 per leg	Standard hypertrophy
Drop Sets	Heavy → light without rest	Metabolic stress
Rest-Pause	Max reps, 15s rest, repeat	Extend set
Supersets	Pair with cable kickback	Glute exhaustion

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight donkey kick	Learning hip extension pattern
Quadruped hip extension	Building base control

Progressions (Harder)

Exercise	When Ready
Cable kickback	Want more versatility
Reverse hyper	Want more loading capacity
Hip thrust	Want compound hip extension

Gym Alternatives

Alternative	When to Use
Cable Kickback	Machine not available
Reverse Hyper	Want bilateral option
Hip Thrust	Want compound movement
Glute Bridge	Want bodyweight option

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Arching compensation	Reduce ROM, focus on form
Hip flexor tightness	Limited extension ROM	Stretch hip flexors first
Hip impingement	Pain at end range	Reduce ROM, check positioning

Form Breakdown

If you find yourself arching your lower back to get more range, reduce the weight and focus on pure hip extension. Quality over quantity on isolation exercises.

Stop Immediately If

• Sharp pain in lower back or hip
• Pinching sensation in hip at full extension
• Inability to maintain neutral spine

Contraindications

Condition	Why	Alternative
Acute hip injury	Direct stress on hip joint	Wait for clearance
Acute lower back injury	Can aggravate with poor form	Wait for clearance
Hip replacement (recent)	Extreme hip extension may stress joint	Get medical clearance

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	~90° flexion to ~15° hyperextension	🟢 Low
Lumbar Spine	Stabilization (isometric)	Neutral	🟡 Moderate if form poor
Knee	Stabilization (isometric)	Constant angle	🟢 Very Low

Joint-Friendly

This is one of the most joint-friendly glute exercises. The machine supports your body and fixes the movement path, making it safe for most people including those with knee or lower back issues (when done correctly).

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❓ Common Questions

Is this better than cable kickbacks?

Both are excellent isolation exercises. Machine hip extension is more stable and easier to learn (good for beginners), while cable kickbacks offer more versatility in angles and positioning. Use whichever your gym has or whichever you feel better mind-muscle connection with.

Should I straighten my knee during the movement?

No, keep your knee at the same angle throughout. Straightening the knee shifts work to the hamstrings. The goal is isolated hip extension, which means moving only at the hip joint.

I don't feel it in my glutes. What am I doing wrong?

Common issues: 1) Arching lower back instead of extending hip, 2) Using too much weight, 3) Going too fast. Try: lighter weight, slower tempo, really focus on squeezing glute at the top, and ensure you're not arching your back.

How much weight should I use?

Start light — this is about isolation and contraction quality, not heavy weight. If you can't do 12-15 controlled reps with a 1-2 second squeeze at the top, it's too heavy.

Can I do both legs at the same time?

Most machines are designed for single-leg work, which is actually beneficial for addressing imbalances. Some machines allow bilateral work, but unilateral is more common and effective.

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📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B., et al. (2015). Hip extension EMG studies — Tier A
• ExRx.net — Tier C

Programming:

• Glute Lab by Bret Contreras — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User is a beginner learning hip extension
• User wants pure glute isolation
• User has access to the machine
• User wants a finisher after compound glute work
• User struggles with mind-muscle connection in glutes
• User has lower back or knee issues (machine provides stability)

Who should NOT do this exercise:

• Acute hip or lower back injury → Wait for recovery
• No access to machine → Use cable kickback instead
• Prefers compound movements → Use hip thrusts or bridges

Key coaching cues to emphasize:

1. "Extend at the hip, not the lower back"
2. "Squeeze your glute hard at the top"
3. "Control the weight down — don't drop it"
4. "Keep your core tight throughout"

Common issues to watch for in user feedback:

• "I don't feel it in my glutes" → Weight too heavy, going too fast, or arching back
• "My lower back hurts" → Arching instead of hip extension
• "Too easy" → Increase weight, add pause reps or 1.5 reps
• "Pad uncomfortable" → Adjust position, some discomfort is normal

Programming guidance:

• For beginners: 3x12-15 per leg, 2-3x/week as finisher
• For intermediates: 3x15-20 per leg, end of leg day
• Progress when: Can do 3x20 per leg with perfect form
• Pair with: Compound hip extension (hip thrust, bridge) done first

Unique benefits:

• Best for learning to "feel" glutes contract
• Very safe and stable
• Great for rehab or working around injuries
• Excellent finisher for glute pump

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Last updated: December 2024