STANDING
HIP EXTENSION
Used in place of: Step ups, donkey
kicks
Target Muscles: glutes, upper
hamstrings
Synergist Muscles: quads,
calves
Set Up: Adjust the roller to rest
just above the back of your knee. Stand on the platform
and lift your right foot off the ground. Avoid locking
your left knee. Keeping your back straight and your chest
high, tighten your abs and hold onto the machine for
support (A).
Action: Push your right leg back as
high as you can, keeping your back flat and your hips
square. Hold for a second (B) then return to the start
position and repeat. Do not rotate your hips at any time.
NEXT MACHINE: Lying Hamstring Curl
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