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Glutes · Intermediate

Lever Hip Thrust (plate loaded)

Hip-hinge drill that develops posterior-chain strength and control using a weight plate, with emphasis on the glutes and hamstrings.

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Exercise overview

Training details

GlutesHamstrings

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the machine so the upper back is supported and the padded lever sits securely across the hips.
  2. 02Plant the feet about hip to shoulder width apart with the knees bent.
  3. 03Brace the trunk and drive through the whole foot to extend the hips.
  4. 04Finish with the ribs down and glutes contracted without arching the lower back.
  5. 05Lower the hips under control to the available depth and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMachine Hip Thrust

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteTrap Bar Deadlift

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