Form cues
- Drive through heel
- Keep knee slightly bent
- Don't arch lower back
- Pause at top briefly
Exercise
Lever Standing Hip Extension
Upper legs, leverage machine
A machine-based hip extension to isolate and strengthen the glutes.
Target: glutes. Also works: hamstrings, erector spinae.
Steps
- Adjust the machine to your height.
- Place one foot on platform, chest against pad.
- Brace core and grasp handles for balance.
- Extend hip, pressing lever back with heel.
- Return to starting position and repeat.
Common mistakes
- Excessive lower back arch
- Using momentum
- Letting knee lock out
- Not completing full extension
Breathing
Exhale as you extend hip, inhale as you return.
In the app, search for Lever Standing Hip Extension and add it to a workout.