Lever Standing Hip Extension

The Lever Standing Hip Extension is a dynamic exercise that targets the glutes, hamstrings, and lower back muscles. It is a compound movement that provides multiple benefits, including improving lower body strength, enhancing hip mobility, and enhancing overall stability. To perform the Lever Standing Hip Extension, you will need a lever machine or a cable machine with an ankle attachment. Start by standing with your feet shoulder-width apart and facing away from the machine. Attach the ankle strap to your ankle, making sure it is secure. From here, hinge forward at the hips while keeping your spine neutral and core engaged. This is your starting position. Begin the movement by extending your hip backward, lifting your leg behind you while maintaining control and stability through the movement. Ensure that you keep your back straight and avoid any excessive arching or rounding. As you reach full extension, pause momentarily to squeeze your glutes and activate your hamstrings. Slowly return to the starting position and repeat for the desired number of repetitions. Incorporating the Lever Standing Hip Extension into your fitness routine can help strengthen your posterior chain and improve overall lower body function. Remember to start with lighter weights and gradually increase the resistance as your strength and confidence grow. Add this exercise to your workout routine to see improvements in your hip strength, stability, and athletic performance.

Instructions

• Start by standing upright with your feet hip-width apart. Place your hands on your hips or hold onto a stable surface for support if needed.
• Engage your core muscles by pulling your belly button towards your spine.
• Shift your weight to your right foot and slightly lift your left foot off the ground, keeping a slight bend in your right knee.
• Maintaining a straight back and without leaning forward, slowly extend your left leg backward, focusing on squeezing your glutes.
• Stop the extension when your left leg is parallel to the ground or until you feel a good contraction in your glutes.
• Hold the position for a brief second, then slowly lower your left leg back down to the starting position.
• Repeat the movement for the desired number of repetitions, then switch to perform the exercise on the opposite leg.
• Remember to breathe throughout the exercise and maintain proper form and control.

Tips & Tricks

• Focus on engaging your glutes throughout the movement to effectively target your hip extensors.
• Maintain a neutral spine by keeping your core engaged and your back straight.
• Control the movement and avoid using momentum by performing the exercise in a slow and controlled manner.
• To increase the intensity, add resistance by using ankle weights or a resistance band.
• Remember to breathe throughout the exercise, exhaling during the extension and inhaling during the return to the starting position.
• Keep your supporting leg slightly bent to maintain stability and balance during the movement.
• Engage your abdominal muscles to enhance stability and prevent excessive arching of the lower back.
• Gradually increase the range of motion as you build strength and flexibility in the hip extensor muscles.
• Don't forget to warm up before performing this exercise to prepare your muscles for the movement and prevent injury.
• Consult with a fitness professional to ensure proper form and technique to maximize the benefits of this exercise.