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Lever Hip Extension V. 2

A machine hip extension driving one leg back against a padded lever arm, isolating the glutes and hamstrings with a fixed path and easy load control.

LegsMachineHip extension
GoLightWeight medialever-hip-extension-v-2

Demonstration coming soon

Primary

Glutes

Secondary

HamstringsSpinal erectorsCore

Equipment

Machine

Pattern

Hip extension

Setup

  1. 01Stand facing the machine and set the lever pad behind the working thigh or under the sole of the foot per the machine design.
  2. 02Hold the handles and stack the supporting leg under the hip.
  3. 03Set a slight forward lean from the hips with a neutral spine.
  4. 04Brace the trunk before the first rep.

Execution

  1. 01Drive the working leg back and slightly up by squeezing the glute.
  2. 02Extend until the hip is fully open without arching the lower back.
  3. 03Pause for a second at peak contraction.
  4. 04Return the leg under control to the start without letting the stack slam.

Checkpoints

  • -Movement comes from the hip, not from lumbar extension.
  • -The pelvis stays level and square to the machine.
  • -The glute, not the lower back, reports the fatigue.
  • -The supporting knee keeps a soft bend throughout.

Common mistakes

  • -Arching the lower back to fake extra range.
  • -Kicking with momentum instead of squeezing through the rep.
  • -Rotating the pelvis open as the leg extends.
  • -Letting the weight stack touch down between reps and losing tension.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps per leg with a 1 second squeeze at lockout.
  • -Slot it after squats or hip thrusts as glute isolation; go lighter and stricter rather than heavier and archy.

Related exercises

Cable Standing Hip Extension

Cable / Legs

Glute Kickback Machine

Machine / Legs

Bench Hip Extension

Bodyweight / Legs

Barbell Hip Thrust

Barbell / Legs

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

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