Lever Hip Thrust Plate Loaded

Muscles worked

Setup

1. Sit on the machine's seat or floor and slide your hips under the padded lever arm.
2. Position your upper back (scapulae) firmly against the backrest pad.
3. Place your feet flat on the platform, hip-width apart, ensuring your shins will be vertical at the top of the movement.
4. Secure the lap bar across your hips, ensuring it is centered and the safety catch is released.

How to do it

1. Exhale and drive through your heels to lift the lever by extending your hips toward the ceiling.
2. Continue the movement until your torso is parallel to the floor and your hips are fully extended.
3. Squeeze your glutes forcefully at the top for a one-second pause.
4. Inhale as you slowly lower the weight back down with a 2-3 second eccentric, stopping just before the weight rests.

Form checklist

• Keep your chin tucked toward your chest throughout the entire movement.
• Maintain a neutral spine and avoid over-arching your lower back at the top.
• Ensure your knees stay tracked over your toes and do not cave inward.
• Keep your core braced to prevent the ribs from flaring during the ascent.

Pro tips

• Focus on a posterior pelvic tilt at the top of the rep, 'scooping' your pelvis toward your chin to maximize glute fiber recruitment.
• Push through the outer edges of your heels to further engage the gluteus medius and maintain knee stability.

Make it harder

• Perform the movement unilaterally (one leg at a time) to increase the demand on hip stabilizers and address imbalances.
• Incorporate a 3-second isometric hold at the peak of every repetition to increase time under tension.

Frequently asked

What muscles does the lever hip thrust plate loaded work?

The lever hip thrust plate loaded primarily targets the glutes and hamstrings, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the lever hip thrust plate loaded?

The lever hip thrust plate loaded uses leverage machine.

Is the lever hip thrust plate loaded good for beginners?

Yes. The lever hip thrust plate loaded is a beginner-friendly movement and a strong foundation to build on.

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