Glutes exercise · leverage machine
Lever Deadlift
The lever deadlift is a leverage machine exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever deadlift
- Adjust the seat height and foot platform to your desired position.
- Sit on the machine with your back against the pad and your feet flat on the foot platform.
- Grasp the handles or the sides of the seat for stability.
- Engage your glutes and hamstrings, and push through your heels to lift the weight up.
- Keep your back straight and avoid rounding your shoulders.
- Extend your hips fully at the top of the movement, squeezing your glutes.
- Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every machine exercise.
