Long Lever Standing Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Long Lever Hip Extension
Visualised Target Muscle Groups
Front
Back
How to: Long Lever Standing Hip Extension
- Adjust the machine settings to fit your body.
- Stand with your back against the support pad and place your foot on the lever arm.
- Start with your foot lowered toward the ground.
- Engage your core and push your foot back, extending your hip until your leg is straight behind you.
- Slowly return to the starting position, keeping your movements controlled.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to lift instead of engaging glutes.
- Arching the back excessively during the extension.
- Not fully extending the hip joint at the top of the movement.
Modifications
- Use a lighter weight to start and progressively increase as strength builds.
- Perform the exercise seated if standing is uncomfortable.
Tips
- Maintain a slow and controlled motion to avoid injury.
- Keep your core tight to stabilize your body during the movement.
- Adjust the leverage machine settings according to your height and comfort.
Long Lever Standing Hip Extension Alternatives
Tags
hip extension
glutes
hamstrings
strength training
leverage machine
lower body
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