Strength Training · Bodybuilding
Kneeling Glute Extension
The kneeling glute extension is a supported machine exercise that trains your glutes by driving one leg backward from the hip, with help from your hamstrings.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the support pads to your height using the machine’s setup diagram.
- Place your nonworking knee on the kneeling pad.
- Rest your torso against the upper support.
- Grasp the handles.
- Position your working leg against the movement pad at the contact point shown on the machine.
- Drive the movement pad backward by extending your working hip through a comfortable range.
- Return the lever slowly to its starting position.
- Switch legs after completing your repetitions.
Form cues
- Keep your hips square to the support.
- Relax your neck.
- Exhale as you press.
Common mistakes
- Arching your lower backEnd the backward movement before your lower back starts to arch.
- Turning it into a knee pressKeep your working knee’s bend consistent so the movement comes from your hip.
Safety
Excessive resistance or forced hip extension can strain your lower back or irritate your hip. Stepping off while the lever is unsupported can cause it to swing unexpectedly.
- Start with a light load that lets you stay firmly against the supports.
- Check that pad adjustments and the weight-stack pin are fully secured.
- Let the lever settle onto its stop before repositioning or getting off.
- Keep your hands clear of the lever and weight stack.
If kneeling causes knee pain or hip extension causes hip or back pain, choose a pain-free alternative or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kneeling Glute Extension Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Use the same load on both sides, finishing each set with about two good repetitions still possible.