Lever Hip Extension
Strengthen your glutes & hamstrings! Lever Hip Extensions isolate & build your posterior chain. Get a stronger, firmer, backside.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up: Approach the lever hip extension machine and adjust the pad and supports according to your height. The pad should be just above the back of your knees.
2. Positioning: Lie face down on the machine with your torso against the bench and grip the handles. Position your legs under the padded lever.
3. Stability: Keep your torso flat on the bench and your hips stable throughout the movement.
4. Execution: Exhale and use your glutes and hamstrings to push the lever up until your legs are extended directly behind you. Ensure that the movement is controlled and focused, without overarching your back.
5. Return: Inhale as you slowly return to the starting position, allowing the weight to gently tap the stack before initiating the next repetition.
6. Repetition and Rest: Perform the desired number of repetitions and sets, making sure to rest adequately between sets.
Safety Tips: Start with lighter weights to ensure proper form before increasing the resistance. Keep the movements controlled to prevent lower back strain. Avoid using momentum to lift the weight; focus on the muscle contraction instead. If you experience any pain or discomfort, particularly in the lower back or knees, stop the exercise and consult with a fitness professional.
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