Hip Extension (Sled)

An isolation exercise using a sled machine to target the glutes through hip extension against loaded resistance.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back firmly against the backrest, feet flat on the floor.
3. Position your feet on the footplate at approximately hip-width apart.
4. Engage your core and maintain neutral spine alignment.
5. Push the footplate away from you by extending your hips and driving through your glutes.
6. Extend your legs until they are nearly straight, focusing on glute contraction.
7. Pause briefly at the extended position and squeeze your glutes maximally.
8. Slowly return the footplate to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Focus on driving from your glutes rather than pushing with your quads.
• Maintain constant back contact with the pad throughout the movement.
• Achieve full hip extension and maximum glute contraction at the top of each repetition.
• Control the eccentric phase for maximum muscle engagement and development.
• Select a weight that allows strict form with high-quality glute contractions.
• This movement effectively isolates the glutes while minimizing lower back strain.