TETSUMachine Hip Extension
The Machine Hip Extension is a leverage machine exercise for the upper legs that primarily targets the glutes, with the hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstrings
leverage machine
How to do the Machine Hip Extension
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your feet on the footrests and grip the handles for stability.
- Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
- Pause for a moment at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Hip Extension work?
The Machine Hip Extension primarily targets the glutes. The hamstrings work as supporting muscles.
What equipment do I need for the Machine Hip Extension?
You need a leverage machine to perform the Machine Hip Extension.
How many sets and reps of the Machine Hip Extension should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Hip Extension works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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