Machine Hip Extensions

machine hip extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

The torso tilted forwards with your hands on the handles. You’re standing on one leg and the other is slightly forward with the pad placed under the knee joint at mid-distance from the ankle :

  • Inhale and move your thigh to the rear until your hip is fully extended backward (hyperextension).

  • Keep the contraction in isometry for 2 seconds and return to the starting position

  • Exhale at the end of the movement

This exercise works mainly gluteals and a little bit semitendinosus, semimembranosus and biceps femoris long head.

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