라이브러리로시작 
끝 
운동 라이브러리
Hip Extension
A machine hip extension driving one leg back against a padded lever arm, isolating the glutes and hamstrings with a fixed path and easy load control.
하체머신Hip extension
주동근
둔근
협응근
햄스트링척추기립근코어
장비
머신
패턴
Hip extension
준비 자세
- 01Stand facing the machine and set the lever pad behind the working thigh or under the sole of the foot per the machine design.
- 02Hold the handles and stack the supporting leg under the hip.
- 03Set a slight forward lean from the hips with a neutral spine.
- 04Brace the trunk before the first rep.
수행
- 01Drive the working leg back and slightly up by squeezing the glute.
- 02Extend until the hip is fully open without arching the lower back.
- 03Pause for a second at peak contraction.
- 04Return the leg under control to the start without letting the stack slam.
체크포인트
- -Movement comes from the hip, not from lumbar extension.
- -The pelvis stays level and square to the machine.
- -The glute, not the lower back, reports the fatigue.
- -The supporting knee keeps a soft bend throughout.
흔한 실수
- -Arching the lower back to fake extra range.
- -Kicking with momentum instead of squeezing through the rep.
- -Rotating the pelvis open as the leg extends.
- -Letting the weight stack touch down between reps and losing tension.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps per leg with a 1 second squeeze at lockout.
- -Slot it after squats or hip thrusts as glute isolation; go lighter and stricter rather than heavier and archy.