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끝 
운동 라이브러리
Glute Kickback Machine
A machine hip extension that isolates one glute at a time with a fixed lever path, useful for targeted glute volume without loading the spine.
하체머신Hip extension
주동근
대둔근
협응근
햄스트링코어척추기립근
장비
머신
패턴
Hip extension
준비 자세
- 01Set the platform or lever pad height so the working leg starts with the hip flexed.
- 02Grip the handles and support the torso against the chest pad or in the standing position the machine dictates.
- 03Place the sole or heel of the working foot on the platform.
- 04Keep the standing leg slightly bent and the spine neutral.
수행
- 01Brace the trunk and press the platform back by extending the hip.
- 02Drive until the hip reaches full extension without arching the lower back.
- 03Squeeze the glute hard at the end of the kick.
- 04Return the leg under control to the flexed start position.
체크포인트
- -Movement comes from the hip, not from lumbar extension.
- -The pelvis stays square to the machine through the rep.
- -Full control on the return; the stack does not slam.
- -The knee stays in line with the hip and foot.
흔한 실수
- -Arching the lower back to fake extra range.
- -Kicking with momentum instead of a controlled drive.
- -Rotating the pelvis to one side as fatigue sets in.
- -Using so much weight the torso shifts on the pad.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps per leg with a top squeeze.
- -Complete all reps on one side before switching to keep tension consistent.
- -Pairs well after a heavy hip hinge or hip thrust as isolation volume.