10 Best Lever Hip Extension Alternatives for Gym or Home

The Lever Hip Extension is done seated with a lever machine. Ranked closest by our scoring: the Twist Hip Lift, the Leg Lift and the Bench Hip Extension.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever Hip Extension

Lever Hip ExtensionPlay demonstration
Primary muscle
Glutes
Equipment
Lever
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hamstrings

How to perform Lever Hip Extension
  1. Adjust the machine to fit your body and sit on it with your back against the backrest.
  2. Place your feet on the footrests and grip the handles for stability.
  3. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
  4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Lever Hip Extension Alternatives

10 substitutes, ranked by how closely each one matches the Lever Hip Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Twist Hip LiftPlay demonstration

    1. Twist Hip Lift

    76% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  2. Leg Lift

    2. Leg Lift

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier single-leg version that still works the glutes.

    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Lever Hip Extension
  3. Bench Hip ExtensionPlay demonstration

    3. Bench Hip Extension

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  4. Butt Lift (Bridge)

    4. Butt Lift (Bridge)

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  5. Rear Decline BridgePlay demonstration

    5. Rear Decline Bridge

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  6. Swimmer Kicks V. 2Play demonstration

    6. Swimmer Kicks V. 2

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the glutes one side at a time.

    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  7. Glute Bridge Two Legs On BenchPlay demonstration

    7. Glute Bridge Two Legs On Bench

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
    • Balance: harder to stay steady on than the Lever Hip Extension
  8. Reverse Hyper On Flat BenchPlay demonstration

    8. Reverse Hyper On Flat Bench

    68% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  9. Low Glute Bridge On FloorPlay demonstration

    9. Low Glute Bridge On Floor

    67% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  10. Pelvic Tilt Into BridgePlay demonstration

    10. Pelvic Tilt Into Bridge

    66% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Hip Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated

Why You Might Need a Lever Hip Extension Alternative

You may need a substitute because the lever machine is unavailable, painful for a current injury, or lacks the loading pattern you want. Some lifters prefer unilateral work to fix imbalances or want exercises that allow heavier progressive overload. Biomechanically, the lever isolates hip extension torque to target glute max; alternatives change the torque curve and hamstring involvement. For example, hip thrusts concentrate glute activation at peak extension, cue an intentional pause and squeeze at the top, while RDLs increase hamstring length-tension and require a stronger hip hinge pattern. Choose a substitute that matches your pain profile, loading needs, and desired muscle emphasis.

Lever Hip Extension FAQ

What muscles does Lever Hip Extension V. 2 work?

Lever Hip Extension V.2 primarily targets the gluteus maximus through hip extension. It also recruits the hamstrings and, to a lesser degree, the adductors and erector spinae for stabilization during the movement.

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