Lever Hip Extension V. 2
Also known as: lever hip extension, machine hip extension v. 2, machine hip extension
What Lever Hip Extension V. 2 really gives you is control through the whole range, driven by a fixed machine groove.
How to do Lever Hip Extension V. 2
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your feet on the footrests and grip the handles for stability.
- Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
- Pause for a moment at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Lever Hip Extension V. 2 Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Match the seat and pad settings every session.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add one plate only when the full range stays smooth.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Control the return instead of letting the stack drop.
Common Lever Hip Extension V. 2 Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Lever Hip Extension V. 2
Swap Lever Hip Extension V. 2 For
Lever Hip Extension V. 2 — Frequently Asked Questions
How do you do the Lever Hip Extension V. 2?
Adjust the machine to fit your body and sit on it with your back against the backrest. Place your feet on the footrests and grip the handles for stability. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Hip Extension V. 2 work?
The Lever Hip Extension V. 2 primarily targets the glutes. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Lever Hip Extension V. 2 should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Hip Extension V. 2 good for beginners?
Yes. The Lever Hip Extension V. 2 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lever Hip Extension V. 2?
Try the Dumbbell Straight Leg Deadlift, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Hip Extension V. 2 the same as the lever hip extension?
Yes. The Lever Hip Extension V. 2 is also commonly called the lever hip extension or the machine hip extension v. 2. Different gyms and training programs label it differently, but "lever hip extension" and "machine hip extension v. 2" refer to this same movement.
