Lever Standing Hip Extension
Strengthen your glutes with Lever Standing Hip Extensions! Isolate and build your posterior chain with controlled, effective reps.
The Lever Standing Hip Extension is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Lever Standing Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Lever Standing Hip Extension Variations and Alternatives
How to do the Lever Standing Hip Extension
Lever Standing Hip Extension Instructions
Positioning:
Begin by adjusting the lever machine to ensure it fits your body. Set the weight to a manageable level for beginners.
Stand facing the machine with your feet shoulder-width apart.
Position one foot on the footplate or lever, ensuring that your knee is slightly bent and your foot is flat.
Secure your hands on the machine’s handles for stability.
Movement:
Keeping your back straight and your core engaged, slowly extend the leg that is on the footplate backward.
Focus on squeezing your glutes as you push the lever back. Ensure that your knee remains slightly bent to avoid locking it.
Hold the extended position for a moment at the top of the movement.
Gradually return to the starting position, controlling the movement.
Complete the desired number of repetitions for one leg before switching to the other leg.
Tips:
Breathe steadily throughout the exercise. Inhale as you prepare to extend, and exhale as you push the lever back.
Avoid arching your back; maintain a neutral spine throughout the exercise.
Start with lower weight to master the form before increasing the load.
Lever Standing Hip Extension FAQs
What muscles does the Lever Standing Hip Extension work?
The Lever Standing Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lever Standing Hip Extension?
None. The Lever Standing Hip Extension is a bodyweight exercise, so you can do it anywhere.
Is the Lever Standing 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 Standing Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Standing Hip Extension variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Extension, Hip & Glute Ham Developer Extension, Hip Extension and Lever Leg Raise Abduction.
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