Legs
Extensión de gluteo en máquina
A precise isolation movement designed to sculpt and strengthen the gluteus maximus using controlled machine resistance.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the abdominal pad so your torso is supported and your spine remains in a neutral position throughout the move.
Place the arch of your foot firmly against the footplate or the roller pad depending on the specific machine design.
Grip the handles lightly to stabilize your upper body without pulling with your arms or shrugging your shoulders.
Push the platform backward and slightly upward by driving through your heel until your leg is fully extended.
Squeeze your glutes at the peak of the contraction for one second while maintaining a slight bend in the knee.
Return the weight slowly to the starting position ensuring the stack does not touch to maintain constant muscle tension.
Complete the full set of repetitions on one leg before switching to the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement.
- Using momentum or swinging the leg instead of controlled muscle contraction.
- Rotating the hips outward which shifts tension away from the glutes.
- Pushing with the toes rather than the heel.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.