Lever Standing Hip Extension

Muscles worked

Setup

1. Adjust the machine's lever arm so the padded roller sits against the back of your lower thigh or just above the knee of the working leg.
2. Stand facing the machine with your non-working leg firmly planted on the platform and your hips squared forward.
3. Grip the handles firmly to stabilize your upper body, engaging your triceps to maintain a rigid torso.
4. Position the working leg against the pad with a slight bend in the knee and a neutral spine.

How to do it

1. Exhale as you drive your heel backward and upward, extending the hip until your thigh is in line with your torso.
2. Squeeze your glutes forcefully at the top of the movement for a one-second pause.
3. Inhale as you slowly return the lever to the starting position, resisting the weight to maintain tension on the hamstrings.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep your core braced to prevent your lower back from arching as you kick back.
• Maintain a slight bend in the standing leg to protect the knee joint and improve balance.
• Ensure your hips remain square to the machine and do not rotate outward during the extension.
• Keep your chest up and avoid leaning excessively forward into the machine.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing a heavy door open with your heel.
• Keep your foot flexed (toes toward shin) throughout the movement to maximize hamstring and glute engagement.
• Maintain a firm grip on the handles to use your upper body as an anchor, allowing for more force production in the hips.

Make it harder

• Add a three-second isometric hold at the point of peak contraction on every rep.
• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.

Frequently asked

What muscles does the lever standing hip extension work?

The lever standing hip extension primarily targets the glutes and hamstrings, and also works the erector spinae and quadriceps as secondary muscles.

What equipment do you need for the lever standing hip extension?

The lever standing hip extension uses leverage machine.

Is the lever standing hip extension good for beginners?

The lever standing hip extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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