Lever Hip Thrust
Expert Advice
Ensure your back is securely positioned against the pad and focus on driving through your heels to fully activate your glutes.
How-to-do Steps
- Position your upper back against the pad of the leverage machine.
- Sit on the ground with your feet flat and knees bent.
- Roll the bar so that it is directly over your hips.
- Drive through your heels, extending your hips vertically.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down to the starting position.
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Muscles Worked
Lever Hip Thrust primarily targets the Glutes, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Quads25%
Hamstrings25%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Hip Thrust work?
Lever Hip Thrust primarily targets the Glutes. Secondary muscles involved include Quads, Hamstrings. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Hip Thrust?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Hip Thrust suitable for beginners?
Lever Hip Thrust is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
