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.
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 Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- 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.
Alternative Exercises
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