Lever Hip Thrust (VERSION 2)
The Lever Hip Thrust targets the glutes and hamstrings, enhancing lower body strength and stability.
- Begin seated on the lever machine with your upper back against the pad.
- Position your feet flat on the platform, shoulder-width apart.
- Engage your core and push through your heels to lift the lever, extending your hips upward.
- Pause at the top, squeezing your glutes, then lower back down to the starting position.
How to perform the Lever Hip Thrust (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Lever Hip Thrust (VERSION 2) using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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