Kneeling Lever Hip Extension (V2)
Easy
Also known as: Kneeling Machine Glute Kickback · Kneeling Lever Glute Kickback
Expert Advice
A higher kick is not always better. End the lift before your pelvis tips forward or your lower back arches to gain extra height.
How-to-do Steps
- Set the machine resistance and place your bent working leg against the lever.
- Brace your forearms and opposite knee on the supports, gripping both handles.
- Lean your torso nearly horizontal, keeping your hips level and your back neutral.
- Drive your working thigh backward and upward, keeping that knee bent.
- Lower slowly until your working thigh returns beneath your hip.
- Complete the prescribed repetitions on this leg, then switch sides.
Common Mistakes
- Lever rebounds at the bottomFix: slow the return and reverse direction without bouncing.
- Body shifts toward your working sideFix: keep steady pressure through your supporting knee and forearms.
Coach Cues
Keep your knee bentDrive the thigh backKeep hips square
Short reminders to keep in mind during every set.
Track Kneeling Lever Hip Extension (V2) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Lever Hip Extension (V2) 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
Glutes100%
Equipment
Leverage Machine
Exercise Type
Strength
Why Level 2?
Easy
Machine support simplifies balance, but isolating hip extension without arching takes practice.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Kneeling Lever Hip Extension (V2) work?
Kneeling Lever Hip Extension (V2) primarily targets the Glutes. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Kneeling Lever Hip Extension (V2)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Lever Hip Extension (V2) suitable for beginners?
Yes, Kneeling Lever Hip Extension (V2) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Kneeling Lever Hip Extension (V2)?
Lever rebounds at the bottom: slow the return and reverse direction without bouncing. Body shifts toward your working side: keep steady pressure through your supporting knee and forearms.
