Glutes exercise · leverage machine
Lever Seated Good Morning
The lever seated good morning is a leverage machine exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever seated good morning
- Adjust the seat height so that your hips are slightly higher than your knees.
- Sit on the machine with your back against the pad and your feet flat on the footrests.
- Grasp the handles or the sides of the seat for stability.
- Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
- Pause for a moment, then slowly return to the starting position by pushing through 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 lower back work as secondary muscles. See all glute exercises or every machine exercise.
