Lever Single Leg Hip Thrust
The Lever Single Leg Hip Thrust targets the glutes and hamstrings while improving stability and strength in the lower body.
- Begin seated on the lever machine with your back against the pad.
- Place one foot on the platform and the other leg extended straight out in front of you.
- Engage your core and push through the heel of the foot on the platform to lift your hips upward.
- Hold the top position for a moment, then lower your hips back down.
- Repeat for the desired number of repetitions before switching legs.
How to perform the Lever Single Leg Hip Thrust
- Set up. Set up in a stable, balanced starting position appropriate for the Lever Single Leg Hip Thrust 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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