Lever Standing Hip Extension

An isolation exercise for the gluteus maximus and hamstrings. The standing position allows for a full range of hip extension against resistance.

Exercise Details

Level: Intermediate
Body Area: lower
Type: isolation

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Glutes

Secondary

Hamstrings

Setup

Stand facing the machine and place one leg against the lever pad. Hold the handles for balance. Maintain a slight bend in the supporting leg.

Instructions

1. Push the lever back and upward using your glutes.
2. Squeeze the glute hard at the peak of the extension.
3. Return the leg slowly to the starting position.
4. Keep your core tight.
5. Avoid arching your back.

Common Mistakes

1. Arching the lumbar spine.
2. Swinging the leg.
3. Rotating the hips.

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