Lever Bent-over Hip Extension
The Lever Bent-over Hip Extension primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a machine isolation exercise at beginner difficulty.
The Lever Bent-over Hip Extension is an beginner isolation exercise performed with machine, following a hinge movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Gluteus Maximus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, External Obliques, Gluteus Medius, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Step up onto platform.
- Position belly on wide pad, forearms on padded arm rest, and grip handles.
- Position bottom of foot on foot lever with lower leg under pad.
Execution
- Push foot lever back by extending hip.
- Return leg to original position.
- Repeat.
- Reposition and continue with opposite leg.
Comments
- Stabilizers may not be significantly activated if hips are securely supported by apparatus.
- Despite apparatus' similarity to rear kick exercise, it is actually hip extension exercise due to the isolated hip movement which is apparent with lack of knee articulation.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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