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Lever Hip Thrust
Sit with your upper back against the lever machine pad, feet flat on the platform, and the padded bar across your hips. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower your hips back down with control, keeping your core engaged throughout the movement.
- Target muscles
- Glutes
- Also works
- Upper legs, Lower back, Abs
- Equipment
- Machine
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Lever Hip Thrust: how to do it
- Begin by sitting on the floor with your back against the padded support of the lever machine. Position your feet flat on the foot platform, shoulder-width apart, and ensure your knees are bent at approximately 90 degrees.
- Place the padded lever bar across your hips, ensuring it is securely positioned and comfortable. Hold onto the handles or sides of the machine for stability.
- Engage your core and glutes as you press through your heels to lift your hips upward. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Slowly lower your hips back down to the starting position, maintaining control throughout the descent.
- Repeat the movement for the desired number of repetitions.
Common mistakes
Common mistakes include arching the lower back, lifting too quickly, and neglecting to fully squeeze the glutes at the top. Maintain a neutral spine, move in a controlled manner, and focus on proper range of motion to get the most benefits.
Alternatives
More Glutes exercises
Questions about Lever Hip Thrust
What muscles does the Lever Hip Thrust work?
The Lever Hip Thrust primarily targets the glute muscles, making it one of the most effective exercises for building lower body strength and shape. It also engages the hamstrings, lower back, and core for stability during the lift.
Is the Lever Hip Thrust suitable for beginners?
Yes, beginners can perform the Lever Hip Thrust as long as they start with a light weight to master proper form. Using controlled movements and focusing on glute activation helps prevent strain and ensures safe progression.
What equipment do I need for the Lever Hip Thrust, and are there alternatives?
This exercise requires a lever hip thrust machine, typically found in commercial gyms. If you don’t have access to the machine, you can replicate the movement with a barbell hip thrust on a bench or use resistance bands for a similar glute activation.
What are common mistakes to avoid when doing the Lever Hip Thrust?
Common mistakes include arching the lower back, lifting too quickly, and neglecting to fully squeeze the glutes at the top. Maintain a neutral spine, move in a controlled manner, and focus on proper range of motion to get the most benefits.
How many sets and reps should I do for the Lever Hip Thrust?
For muscle strength and growth, aim for 3–4 sets of 8–12 reps with challenging but manageable weight. Beginners may start with 2–3 sets of 12–15 reps using lighter resistance to build endurance and form.
Are there safety considerations when performing the Lever Hip Thrust?
Yes, always ensure the padded bar is positioned comfortably across your hips to avoid discomfort or bruising. Keep your core engaged to protect your lower back, and increase weight gradually as your strength improves.
What variations of the Lever Hip Thrust can I try?
You can try single-leg Lever Hip Thrusts to increase difficulty and isolate each side of the glutes. Adjusting foot placement or pausing at the top of the movement are also great ways to challenge muscles and improve control.