Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Standing Hip Extensions on Bowflex or Similar Weight-Lifting Machine


1. Stand to one side of the seat rail, facing the engine.

2. Secure the foot harness around the foot furthest from the rail.

3. Bend this leg approximately 90°.

4. Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

5. Initiate the movement by tightening your glutes and hamstrings.

6. Slowly pivot your leg from your hip.

7. Move your entire leg backward, to a straight position.

8. Slowly move your leg as far as you can, without allowing any movement at the waist or lower back.

9. Slowly return to start position and repeat.

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3 Comments»

  1/3/10 Workout – Legs « Impersonal Trainers wrote @

[…] One Leg Press – 12×2 (each leg) 5 – Standing Leg Kickbacks – 15×2 6 – Standing Hip Extensions – 12×2 Possibly related posts: (automatically generated)Day 48 – Kenpo X3 Quick Holiday […]

  1/17/10 Workout – Legs « Impersonal Trainers wrote @

[…] 7. One Leg Extensions Left 8. One Leg Curl Right 9. One Leg Curl Left 10. Weighted Hip Raise 11. Standing Hip Extensions 12. Standing Leg Kickbacks 13. Seated Dumbbell Calf […]

  1/24/10 Workout – Legs « Impersonal Trainers wrote @

[…] Squats 2. Step Ups 3. Rot. Dumbbell Straight Leg Deadlift 4. Standing Leg Kickbacks on Bowflex 5. Standing Hip Exten on Bowflex 6. Seated Dumbbell Calf […]


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