Lever Lying Hip Extension (plate loaded)
The Lever Lying Hip Extension (plate loaded) primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Rectus Abdominis. It is a machine isolation exercise at beginner difficulty.
The Lever Lying Hip Extension (plate loaded) 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 Biceps Femoris (Long Head), Erector Spinae, Rectus Abdominis 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 Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Lie on bench with knees legs over pads.
- Align hip joints with lever fulcrum.
- Strap hips down with belt.
- Grasp handles at each side.
Execution
- Extend hips and knees until legs are straight.
- Return to original position by flexing hips and knees.
- Repeat.
Comments
- Erector Spinae could be exercised dynamically as a synergist, particularly ifhip flexorsand/or hip extensors are tight and movement is through full range of motion.
- Also seeLever Lying Hip Extensionon 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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