Lever Standing Hip Extension

Lever Standing Hip Extension Instructions

Positioning:
1. Begin by adjusting the lever machine to ensure it fits your body. Set the weight to a manageable level for beginners.
2. Stand facing the machine with your feet shoulder-width apart.
3. Position one foot on the footplate or lever, ensuring that your knee is slightly bent and your foot is flat.
4. Secure your hands on the machine’s handles for stability.

Movement:
1. Keeping your back straight and your core engaged, slowly extend the leg that is on the footplate backward.
2. Focus on squeezing your glutes as you push the lever back. Ensure that your knee remains slightly bent to avoid locking it.
3. Hold the extended position for a moment at the top of the movement.
4. Gradually return to the starting position, controlling the movement.
5. Complete the desired number of repetitions for one leg before switching to the other leg.

Tips:
- Breathe steadily throughout the exercise. Inhale as you prepare to extend, and exhale as you push the lever back.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Start with lower weight to master the form before increasing the load.