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All exercises

Lever hip extension

Beginner

Lever hip extension is a compound machine exercise for the glutes, also working the hamstrings.

What it works

Primary muscle

Glutes

Also works

Hamstrings

Equipment
Machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the machine to fit your body and sit on it with your back against the backrest.
  2. 2Place your feet on the footrests and grip the handles for stability.
  3. 3Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
  4. 4Pause for a moment at the top, then slowly lower your legs back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Band bent-over hip extensionResistance band
  • Cable standing hip extensionCable
  • Flutter kicksBodyweight
  • Lever deadliftMachine

Harder variations

  • Reverse hyper extension (on stability ball)Other
  • Cable standing hip extensionCable
  • Cable pull through (with rope)Cable
  • Swimmer kicksBodyweight
Logged today · 2 min restLever hip extension

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