Exercise guide
Lever Hip Thrust
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The lever hip thrust is a highly stable compound movement that isolates the glutes by providing a fixed path of motion, allowing for maximum mechanical tension and peak contraction. It is more beginner-friendly than the barbell version as it eliminates the need for balancing a free weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the machine's seat and slide your back against the padded support so your shoulder blades are resting near the top.
- Place your feet flat on the platform about shoulder-width apart, ensuring your shins will be vertical at the top of the movement.
- Secure the padded lever arm or belt across your hips, just below the hip bones.
- Grip the side handles for stability and disengage the safety catch.
How to do it
- Inhale and brace your core, then drive through your heels to lift your hips toward the ceiling.
- Exhale as you reach full hip extension, squeezing your glutes hard at the top of the movement.
- Lower the weight under control back to the starting position, maintaining a slight tuck in your chin throughout.
- Maintain a controlled tempo, taking roughly 2 seconds to lift and 3 seconds to lower.
Form checklist
- Keep your chin tucked toward your chest to maintain a neutral spine.
- Ensure your shins are vertical at the top of the rep.
- Avoid arching your lower back; move your torso and hips as one unit.
- Drive through your heels, not your toes.
Pro tips
- Pause for 1-2 seconds at the top of each rep to maximize glute fiber recruitment.
- Think about 'scooping' your pelvis under (posterior pelvic tilt) as you reach the top.
Make it harder
- Perform the movement unilaterally (one leg at a time) to address muscle imbalances.
- Incorporate a 3-second pause at the peak of the contraction on every rep.
Frequently asked
- What muscles does the lever hip thrust work?
- The lever hip thrust primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever hip thrust?
- The lever hip thrust uses leverage machine.
- Is the lever hip thrust good for beginners?
- The lever hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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