Lever Lying Hip Extension
The Lever Lying Hip Extension primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus and stabilizer support from the Erector Spinae. It is a machine isolation exercise at beginner difficulty.
The Lever Lying 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 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)
How to Perform
Preparation
- With leg lever positioned in the lower position, lie supine on machine with legs over padded bar.
- Align hip joints with lever fulcrum.
- Strap hips down with belt if available.
- Release leg lever and adjust until leg lever is in upper position.
- Grasp handles to sides of head.
Execution
- Push padded leg bar down until hips are extended.
- Return and repeat.
Comments
- AlsoLever Lying Hip Extensionon plate loaded machine andLever Alternating Lying Hip Extensionon another selectorized machine.
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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