Standing hip extendion mainly works the gluteus maximus and, to a lesser extent, the semitendinosus, semimembranosus, and the long head of the biceps femoris. Muscles Engaged in Standing Machine Hip Extension Always return slowly and under control to the start position.Perform both the concentric hip extension and the eccentric hip flexion with control and maintain proper body alignment throughout the exercise.Maintain neutral spine posture and do not lean excessively forward (you can lean your torso forward slightly).Do not allow the hip to rotate outward or inward, and avoid trunk rotation.Pendulum quadruped hip extension вЂ“ butt blasters Lying Machine Hip Extension Exercise Standing Hip Extension Additional Tips & Tricks As a result, in addition to recruiting the glutes and the hamstrings, the quadriceps also come into play. Note that there is a difference in the movement because the knee joint is mobilized. Machines called butt blasters add extra resistance on the soles of your feet to render the exercise more intense and more effective. Whether standing or lying, as long as the hip has a long range of extension, your glutes will get the necessary work. Machines that require you to stand work one leg at a time. Machines that require you to lie down generally work both legs at the same time. The larger the range of motion, the more the glutes are involved. Most hip extensor machines can be adjusted for a larger range of motion. Once you have finished a set with one leg, move immediately to the other leg. Complete the desired number of repetitions. Extend the hip actively as far as can without deviating from the set-up position. Hold it in the top position for a second (while squeezing your buttocks together as tightly as possible) before lowering the leg to the starting position.

MOVEMENT (ACTION): Push the thigh back until the hip is hyperextended. Lean your torso forward slightly and grasp the handles with straight arms and slightly flexed elbows. The axis of the machine is in line with your hips,В which should be flexed slightly. STARTING (INITIAL) POSITION (SETUP): Stand on one leg with the other slightly forward and position the roll against the calf halfway between the knee and the ankle. Independent of equipment and position, follow the same stabilization, alignment, and exercise range-of-motion principles as described bellow. To perform standing hip extension you can also use an elastic band, an ankle cuff weight, or an ankle cable attachment to increase the resistance. Hip extension can be performed in prone, kneeling, and standing position. However, standing hip extension is the subject of two widespread misconceptions: (1) it does not reduce localized fat, and (2) it barely works the gluteus maximus at all. Nevertheless, the hip extension recruits muscles in addition to the gluteus maximus: the hamstrings and the lower back. The hip extension belongs in the isolated, single-joint exercise category because only the hip joints are mobilized during the movement.

Standing hip abduction