Male

Lever Standing Hip Extension

Muscles involved

Building a stronger posterior chain requires a structured approach, and the lever standing hip extension is perfect for this purpose. Targeting your glutes and hamstrings on a lever machine allows you to isolate each leg effectively. To progress safely, start with a manageable resistance that lets you execute the full range of motion without arching your lower back or using momentum. As your strength increases, gradually add weight while maintaining complete control over the backward push and the return phase. Squeezing the glute at full extension on every repetition ensures that your gains come from muscle effort rather than compensation, helping you continuously build power and shape over time.

How to do it

1. Stand on the machine's platform with your hips against the pad. 2. Grip the handles firmly to maintain stability. 3. Push one leg backward, extending your hip maximally. 4. Return in a controlled manner to the starting position and repeat before changing legs.

Equipment required

Máquina de apalancamiento

Máquina

Muscles worked

Tips

- Keep the supporting leg slightly bent for greater stability. - Extend your hip maximally, contracting your glute. - Avoid excessively arching your lumbar region.