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Machine Standing Hip Extension

Glutes Hamstrings Isolation Glute kickback machine
Demo (loops)

How to do it

Starting position

  1. Stand with your pelvis resting against the machine pad.
  2. Hook one ankle against the ankle pad.
  3. Grip the front handles with both hands.
  4. Look straight ahead.

Movement

  1. Point your toes lightly toward the floor.
  2. Push your leg backward and pause.
  3. Slowly return to the starting position.

Breathing

Exhale as you push your leg back and inhale as you return.

Trainer tips

  • Hold the handles and keep your upper body upright
  • Push your leg backward using your glutes
  • Squeeze your glutes hard at the end

Cautions

  • Using momentum strains the joints, so move slowly.
  • Arching the lower back to increase range of motion
  • Dropping the legs abruptly on the return

Exercise info

Primary musclesGlutes
Secondary musclesHamstrings
EquipmentGlute kickback machine
Movement patternHinge
Rep range10–15 reps (one side at a time)
8 similar exercises

Representative exercise: Machine Standing Hip Extension

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the glute kickback machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.