Glute Machine

Work with Mosley Coaching

Adjustment of Machine Settings:
• Set the machine to your height, ensuring that the pad aligns with your hip joint when standing in a comfortable position.
• Adjust the resistance or weight stack according to your fitness level, starting with a moderate amount.

Proper Body Alignment:

• Position yourself facing the machine, ensuring that your shoulders, hips, and knees are in a straight line.
• Hold onto any handles or support bars provided for stability.
• Engage your core muscles to maintain a stable and upright posture.

Initiating the Movement:

• Inhale and slowly lift your leg backward, extending it straight behind you.
• Keep your knee straight but not locked, and focus on squeezing your glutes at the top of the movement.
• Avoid arching your lower back excessively; maintain a neutral spine throughout.

Range of Motion and Control:

• Aim for a full range of motion, extending your leg as far back as comfortable without compromising form.
• Control the movement during both the lifting and lowering phases, emphasizing the contraction in the glutes.
• Avoid using momentum or swinging the leg; the movement should be deliberate and controlled.

Resistance and Repetitions:

• Choose a resistance level that challenges your glutes without sacrificing proper form.
• Perform 12-15 repetitions per set, focusing on quality over quantity.
• Gradually increase the resistance as your glute strength improves to promote progressive overload.

Additional Information:
• Glute machines, particularly those targeting hip extension, are effective for isolating and strengthening the gluteal muscles.
• Incorporate unilateral exercises by working each leg independently to address muscle imbalances.
• Combine glute machine exercises with compound movements like squats and lunges for a comprehensive lower body workout.