Lever Hip Thrust

A machine-based hip thrust for maximum glute development. It provides a safer and more stable environment for heavy hip extension.

Exercise Details

Level: Intermediate
Body Area: lower
Type: hinge

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Glutes

Secondary

Hamstrings

Setup

Sit on the floor or seat with the lever pad over your hips. Place your feet flat on the floor, shoulder-width apart.

Instructions

1. Drive through your heels to lift your hips until they align with your shoulders.
2. Squeeze the glutes at the peak.
3. Lower the weight slowly.
4. Maintain a chin tuck.
5. Keep your core braced.

Common Mistakes

1. Arching the lower back.
2. Pushing with the toes.
3. Incomplete range of motion.

Alternative Exercises

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Static Lunge Kick

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Sumo Deadlift

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Sumo Deadlift High Pull

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Smith Sumo Squat

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Sled Wide Hack Squat

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