Lever Reverse Hyper-extension (plate loaded)
The Lever Reverse Hyper-extension (plate loaded) primarily works the Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae. 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 | Biceps Femoris (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: Place one leg in strap so it is positioned above ankle. Step up onto step built on side of apparatus with other foot. Lay torso and waist on bench and grasp handles. Place stepping foot inside of strap, just in front of leg already in strap. Position legs side by side. Feet should be above floor with legs hanging straight down. Execution: Raise lever by extending hips as high as possible with legs nearly straight. Lower legs to original position. Repeat. Comments: Taller individuals may be able to place both legs into strap and position torso on bench without using steps. Some individuals may be able to articulate both through the hips and through the lower back (i.e. lumbar spine), in which case, Erector Spinae also becomes synergist. Movement can be performedwithout resistance. Lever Reverse Hyper-extension was invented byLouie Simmonsof Westside Barbell.
Alternative Exercises
Get this data via the REST API or MCP Server.