Things You'll Need:
- Back extension machine, wall or floor
- Resistance band, optional for home use
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Step 1
Find the back extension machine at your gym. Both the standard and the 45-degree angle back extension machines work well for hip extensions. Place your calves under the calf support and make sure your hip joint is further out than the pad so that you have a free range of motion. Your upper thighs should rest on the pad of the machine. If you want to do this exercise at home without minimal equipment, you can also lie on the floor or lean against a wall for support.
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Step 2
Cross your arms in front of you once you are in position. You can also extend your arms in front of you to perform a more advanced version or you can use the handles if you need assistance performing the exercise. If you perform this at home, place a looped resistance band around your ankles to make the move more difficult.
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Step 3
Bend at the hips and bring your upper body towards the floor, remembering to keep your spine and head aligned. Exhale on the way down. If you do this exercise at home extend one leg at a time about 6 to 8 inches behind you, keeping your hips square with your shoulders.
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Step 4
Inhale as you bring your upper back to the starting position while using the machine. At home, inhale when you bring your leg back to the starting position. Do not overextend your back when you perform the hip extension. At the top of the movement, your body should make a straight line from your feet to the top of your head.
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Step 5
Complete the number of repetitions and sets you have set out in your workout plan. When you finish, use the handles to help push your upper body back to dismount from the machine. If at home, stand up slowly or push yourself off the wall.
