Lever Hip Thrust (plate loaded) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Hip Thrust on Leverage Machine
How to: Lever Hip Thrust (plate loaded)
- Sit on the leverage machine with your back against the pad.
- Position your feet flat on the platform, just shoulder-width apart.
- Engage your core, then press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower your hips back down until just above the ground.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not using the full range of motion.
- Arching the back excessively during the thrust.
- Placing feet too close or too far apart.
Modifications
- Perform with a reduced weight if you feel discomfort.
- Use a stability ball for added support and balance.
Tips
- Ensure your shoulder blades are resting on the bench for optimal support.
- Keep your feet flat and shoulder-width apart on the platform.
- Engage your core to maintain stability throughout the movement.
Lever Hip Thrust (plate loaded) Alternatives
Tags
glutes
strength
hip thrust
legs
hamstrings
fitness