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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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