Lever Hip Extension
Strengthen your glutes & hamstrings! Lever Hip Extensions isolate & build your posterior chain. Get a stronger, firmer, backside.
The Lever Hip Extension is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: seated leg curl machine.
Required Equipment
Lever Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Lever Hip Extension Variations and Alternatives
How to do the Lever Hip Extension
Set up: Approach the lever hip extension machine and adjust the pad and supports according to your height. The pad should be just above the back of your knees.
Positioning: Lie face down on the machine with your torso against the bench and grip the handles. Position your legs under the padded lever.
Stability: Keep your torso flat on the bench and your hips stable throughout the movement.
Execution: Exhale and use your glutes and hamstrings to push the lever up until your legs are extended directly behind you. Ensure that the movement is controlled and focused, without overarching your back.
Return: Inhale as you slowly return to the starting position, allowing the weight to gently tap the stack before initiating the next repetition.
Repetition and Rest: Perform the desired number of repetitions and sets, making sure to rest adequately between sets.
Safety Tips: Start with lighter weights to ensure proper form before increasing the resistance. Keep the movements controlled to prevent lower back strain. Avoid using momentum to lift the weight; focus on the muscle contraction instead. If you experience any pain or discomfort, particularly in the lower back or knees, stop the exercise and consult with a fitness professional.
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Lever Hip Extension FAQs
What muscles does the Lever Hip Extension work?
The Lever Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lever Hip Extension?
Seated leg curl machine.
Is the Lever Hip Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Hip Extension variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Single-Leg Reverse 45-Degree Hyperextension, Assisted Hyperextension and Bench Hip Extension.
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