glutesmachine
lever hip extension
lever hip extension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the machine to fit your body and sit on it with your back against the backrest.
Step 2. Place your feet on the footrests and grip the handles for stability.
Step 3. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
Step 4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstrings
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.