A machine-based exercise where you lift your legs behind you to target the glutes, hamstrings, and lower back.
- +Strengthens glutes and lower back safely
- +Reduces spinal compression
- +Good for rehab and injury prevention
- –Can be ineffective if momentum is used
- –Limited availability in many gyms
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set pad at hip crease; torso supported, hips free to hinge
- Grab handles; brace core; keep neck and spine neutral
- Legs straight or slight knee bend; ankles together
- Exhale and lift legs behind you from the hips, not the low back
- Raise to torso level or slightly above; squeeze glutes at the top
- Inhale and lower slowly under control; don’t let weights slam
- Avoid swinging, over-arching, or lifting too high; use a moderate load