Lever Hip Extension V. 2
Learn how to do the Lever Hip Extension V. 2 with proper form and technique. This leverage machine exercise primarily targets your Glutes, with secondary emphasis on Hamstrings.
How to Do the Lever Hip Extension V. 2
Follow these steps to perform the Lever Hip Extension V. 2 with correct form:
- 1Adjust the machine to fit your body and sit on it with your back against the backrest.
- 2Place your feet on the footrests and grip the handles for stability.
- 3Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
- 4Pause for a moment at the top, then slowly lower your legs back to the starting position.
- 5Repeat for the desired number of repetitions.
Lever Hip Extension V. 2 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever Hip Extension V. 2?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever Hip Extension V. 2 work?
The Lever Hip Extension V. 2 primarily targets your Glutes. Secondary muscles worked include Hamstrings. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Lever Hip Extension V. 2?
The Lever Hip Extension V. 2 requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever Hip Extension V. 2 with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever Hip Extension V. 2?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Lever Hip Extension V. 2?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever Hip Extension V. 2 best for?
The Lever Hip Extension V. 2 fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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