Legs · Leverage Machine
Long Lever Standing Hip Extension
How to do the long lever standing hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Stand in the leverage machine and place the padded lever behind one straight leg, holding the frame for support. Keeping that leg straight, drive it back behind you against the pad by squeezing your glute, then return slowly to the start. The long, straight-leg lever increases the demand on the glute and hamstring.
- 1Your glute squeezing hard to push the leg back against the pad
- 2Your hamstring assisting as the straight leg drives behind you
- 3A tall torso with the working hip doing all the extension
Common mistakes
- Arching your lower back to fling the leg back instead of using the glute
- Bending the working knee and shortening the lever
- Letting your torso pitch forward as you kick back
Muscles worked
The long lever standing hip extension mainly works the glutes and hamstrings, with the lower back and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the long lever standing hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.