Hip extension in a machine

It is better to perform this exercise in a bent position. This allows for a greater stretch of the glutes and increases the range of motion, thereby enhancing the exercise's efficiency. You can keep your knee slightly bent.

Nuances and mistakes

1. There are machines where you perform this exercise standing, and others where you do it in a bent position or supported on your elbows. In my opinion, performing hip extensions while leaning is more effective, as it allows for a greater range of motion and a stronger stretch of the glutes.

2. Your leg should be slightly bent at the knee. In the lowest position, this will enable a greater stretch of the glutes. At the top position, it will remove unnecessary muscles from engagement, allowing the glutes to take nearly all the load, which is what we want.

3. Regardless of which machine you are using, your goal is to lift your knee as high as possible. This is what determines how much the glute muscles contract.

4. If you are using a "lying" machine, at the lowest point, pull your knee closer to your chest. This will stretch your glutes more and increase the range of motion.

5. Select a weight that allows you to perform 10-12 repetitions.

6. At the top position, try to hold for a second or perform 2-3 small pulses.