STARTING POSITION:
Get in a hip extension machine. Select the appropriate resistance in the weight stack. If you want to start with your right leg, the weight stack should be in front of you and the pad should be placed on the right side around your hip height. Place the inside part of your thigh on the pad. Contract your pelvic floor and core while keeping your chest up. Grab the hand bars firmly.
MOVEMENT:
Using your adductor muscles, move inward your right leg as much as you can while you exhale. Make sure you only move your right leg. Return to the starting postion with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.