Duration required
Focus Area required
 s rest

Hip Extension

Key Points:

  • Adjust padding to be 45 degrees to the side you are facing.
  • Place leg over the pad so hamstring is against padding.
  • Pull leg back to 45 degree angle then slowly retract back.

Common Mistakes:

  • Allowing torso to sway.
  • Kicking out uncontrolled.
  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Outer Hip
Secondary Muscles:
Muscle diagram with the following muscles highlighted Outer Hip,

Similar Exercises

Adjust the height of the platform so that your hips are aligned with the pivot point of the machine. Then position the pad 45 degrees on the opposite side you will be pulling towards. Standing sideways, place your hamstring against the pad.

With a bend in the knee, swing your quad back and up in an arc until the pad goes to approximately a 45 degree angle. Then slowly control it back down the same path to the start position. Keep your leg in a fixed position throughout. Repeat for the desired amount of repetitions.

Avoid moving your torso too much or twisting during the movement.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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