Glutes exercise · leverage machine
Lever Hip Extension V. 2
The lever hip extension v. 2 is a leverage machine exercise that targets the glutes, with the hamstrings assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever hip extension v. 2
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your feet on the footrests and grip the handles for stability.
- Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
- Pause for a moment at the top, then slowly lower your legs back to the starting position.
- 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 work as secondary muscles. See all glute exercises or every machine exercise.
