Lever Standing Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Standing Hip Extension
How to: Lever Standing Hip Extension
- Stand in front of the leverage machine, placing your foot on the designated platform.
- Adjust the machine to a comfortable height to ensure your hip is aligned with the pivot point.
- With your hands gripping the handles for support, slowly extend your leg backward while maintaining a slight bend in your supporting leg.
- Pause for a moment at the peak of the movement, feeling the contraction in your glutes.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the extension.
- Using momentum instead of controlled movements.
- Not fully extending the hip at the top of the movement.
Modifications
- Reduce the weight on the leverage machine if you're new to this exercise.
- Perform the exercise without any weight to practice form.
Tips
- Engage your core to maintain balance throughout the exercise.
- Ensure your movements are controlled to avoid straining your lower back.
- Focus on squeezing your glutes at the top of the movement.
Tags
hip strength
glutes
hamstrings
lower body
strength training
exercise machine