Training your glutes is a critical part of building and shaping your legs. Whether you are a workout enthusiast or devising your first training plan, the workouts below will help you meet your fitness goals.
lever seated good morning
1. Start by adjusting the lever machine to match your height. The pads should be at your chest level when you're seated.
2. Sit on the machine's seat and place your chest against the pads. Your feet should be flat on the floor and your legs should be at a 90-degree angle.
3. Grab the handles on either side of the machine. This is your starting position.
4. Push against the pads with your chest and upper body, leaning back until your body is almost upright. Ensure your back remains straight and your glutes are engaged throughout the movement.
5. Pause for a moment at the top of the movement, then slowly return to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, and to keep your core engaged throughout the exercise to protect your lower back.
lever reverse hyperextension
To perform the Lever Reverse Hyperextension, follow these steps:
1. Position yourself on the leverage machine by lying face down on the pad. Your hips should be at the edge of the pad, allowing your legs to hang off the edge.
2. Secure your upper body by gripping the handles of the machine. Your legs should be straight and together, with your toes pointing towards the floor.
3. Begin the exercise by lifting your legs upwards, using your glutes to power the movement. Continue lifting until your body forms a straight line from your head to your feet.
4. Hold this position for a moment, squeezing your glutes at the top of the movement.
5. Slowly lower your legs back down to the starting position, ensuring you maintain control throughout the movement. This completes one repetition.
6. Repeat the exercise for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction of your glutes. Avoid using your lower back to lift your legs, as this can lead to injury.
lever horizontal one leg press
1. Start by adjusting the seat of the leverage machine to a comfortable position where your feet can reach the platform.
2. Sit down on the machine and place one foot on the platform, aligning it with your knee. Your other leg should be bent and resting on the seat.
3. Grasp the handles on either side of the machine for stability.
4. Push the platform away using your heel, extending your leg fully. Ensure your foot remains flat on the platform and your back is pressed against the seat. This is your starting position.
5. Slowly bend your knee and lower the weight back towards your body. Make sure to keep your foot flat on the platform and your back against the seat.
6. Once your knee is bent at a 90-degree angle, push the platform away again to return to the starting position.
7. Repeat this movement for your desired number of repetitions.
8. After completing the set, switch legs and repeat the exercise.
Remember to keep your movements slow and controlled, focusing on the contraction of your glutes. Avoid locking your knee when your leg is fully extended to prevent injury.
lever hip extension v. 2
To perform the Lever Hip Extension V. 2, follow these steps:
1. Start by adjusting the lever machine to match your height. The pad should be at your hip level.
2. Stand facing the machine with your torso upright. Place your right hip against the pad and hold onto the handles for support.
3. Place your left foot on the footplate, ensuring your leg is fully extended. Your right leg should be slightly bent and off the footplate.
4. Push the footplate back using your left leg until your hip is fully extended. Ensure your torso remains upright and your right leg is still slightly bent. This is your starting position.
5. Slowly bend your left knee, pulling the footplate forward until your leg is at a 90-degree angle. Ensure you maintain control throughout the movement, don't let the weight pull you forward.
6. Push the footplate back again, extending your left hip until your leg is straight. This completes one repetition.
7. Perform your desired number of repetitions on your left leg, then switch to your right leg and repeat the process.
Remember to keep your movements slow and controlled, focusing on the contraction of your glutes. Avoid using your lower back to push the footplate, the power should come from your glutes and hamstrings.
lever deadlift
1. Start by adjusting the lever machine to match your height. The lever should be at waist level.
2. Stand facing the lever machine with your feet shoulder-width apart.
3. Bend your knees slightly and grasp the lever with both hands. Your palms should be facing down, and your hands should be shoulder-width apart.
4. Keep your back straight and your core engaged as you prepare to lift the lever. This is your starting position.
5. Push through your heels and straighten your legs to lift the lever. As you do this, squeeze your glutes and keep your core tight. Your body should be in a straight line from your head to your heels.
6. Slowly lower the lever back to the starting position, bending your knees and pushing your hips back as you do so.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to prevent injury. If you feel any discomfort in your lower back, reduce the weight or check your form.
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