Fitness Training Exercises

Strength Training - Buttocks
Standing Hip Extension (Machine)

Equipment Required:

Standing hip machine
(Follow manufacturer's instructions for use of machine.)

Starting Position:

Select appropriate resistance.
Adjust the height platform so that the hip joint is aligned with the machine's axis of rotation.
Adjust the leg pad for hip extension.
Stand erect with right side facing the machine.
Place the right leg over the leg pad; bend knee to a 90 degree angle.
Hold the handles for support.

Actions To Execute Exercise:

Keeping the back straight, press down and back on the leg pad, attempting to straighten the leg. Avoid hyperextension of the back.
Keep the knee of the supporting leg slightly bent.
Pause; slowly bend the knee and return the pad to starting position.
Repeat.
Repeat with other leg with left side of the body facing the machine.

Breathing Technique

Exhale while pressing the leg pad down; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the buttocks (gluteus maximus).

Precautions / Contraindications

Press down and back on the leg pad only as far as flexibility will allow. Do not arch the back.
This exercise may be contraindicated for some individuals with hip or back problems, arthritis or during pregnancy.

Fitness Training Tips:

Avoid swinging the leg pad up and down.
Keep back straight and head up.