‹ All exercises Master Trainer 101

Hinge · Lower Body

Hip Extension Machine

Coaching cues

Stand in the machine; pad against the back of the thigh or calf
Drive the leg back against the pad — pure hip extension
Squeeze the glute at full extension; pause 1 second
Lower under control; resist the machine pulling the leg forward

▷ Watch proper form

Common faults 2

Lower back arches to complete the extension

Erectors help achieve the range; glute max never fully fires.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollErector spinae↗Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

Leg swings rather than controlled extension

Momentum bypasses the glute; the machine is used as a pendulum.

Overactive muscles

TFLHip flexors

Corrective work

Foam RollHip flexors↗StretchStanding TFL stretch↗

More Hinge movements

Romanian Deadlift

Conventional Deadlift

Glute Bridge / Hip Thrust

Kettlebell Swing