Lever Seated Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Seated Good Morning is a leverage machine exercise primarily designed to target the glutes while also engaging the hamstrings as a secondary muscle group. Performed in a seated position with the feet flat on the ground and hands holding the machine handles for stability, this exercise emphasizes a controlled hip hinge movement. By bending forward at the waist with a straight back and keeping the head up, the lifter stretches the hamstrings and activates the glutes, then returns to the starting position with slow, deliberate control. Its compound mechanics and bilateral hinge motion make it effective for building posterior chain strength and improving hip hinge mobility, while the machine provides stability and safety for heavier loads.
How to Perform
Sit securely on the leverage machine with your feet pressed flat against the floor and your hands gripping the handles to maintain balance. Ensure your back remains upright and your chest open.
Initiate a slow hinge at the hips, leaning your torso forward while keeping your spine neutral and your gaze slightly forward to protect your neck.
Lower your upper body until it is nearly parallel to the floor, focusing on feeling the stretch along your hamstrings and the engagement in your glutes.
Pause briefly at the bottom of the movement to maintain tension in the muscles and ensure controlled execution.
Return to the upright starting position by driving through your hips and squeezing your glutes, keeping your back straight and avoiding any rounding of the spine.
Repeat this motion for the desired number of repetitions, maintaining slow, deliberate control throughout to maximize muscle activation and reduce risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Upright Posture: Sit tall with your back straight and engage your core muscles throughout the movement. Keep your spine neutral and let your head follow its natural alignment, avoiding excessive upward or downward tilt.
Smooth, Controlled Motion: Move deliberately and steadily, focusing on letting your muscles control the movement. Avoid sudden jerks or using momentum to lift, as this reduces effectiveness and increases injury risk.
Safe Range of Motion: Lean forward at the hips until your torso is nearly parallel to the floor, or only as far as your flexibility allows without discomfort. Do not push beyond your limits to prevent lower back strain. When returning to the starting position, avoid hyperextending your spine.
Muscle Focus: Concentrate on engaging the glutes and hamstrings during both the lowering and lifting phases, ensuring the movement targets the intended muscles efficiently.
Consistent Form: Maintain these principles throughout every repetition, prioritizing quality and control over speed or weight.
How Not to Perform
Do Not Round Your Back: Avoid letting your spine curve forward or slouching your shoulders. This shifts tension away from the glutes and hamstrings and increases risk of lower back injury.
Avoid Jerky Movements: Do not use momentum or swing your torso to lift or return to the starting position. This reduces muscle engagement and can strain joints.
Don’t Lean Too Far: Overextending beyond your comfortable range can overstretch the hamstrings or lower back, causing injury instead of building strength.
Avoid Locking Your Knees: Keep a slight bend in your knees. Locking them can place unnecessary stress on your joints and reduce glute activation.
Do Not Let Your Head Drop: Dropping or excessively tilting your head breaks spinal alignment, increasing neck and back strain.
Don’t Neglect Core Engagement: Failing to tighten your core allows your lower back to take over, which decreases glute and hamstring activation and raises injury risk.
Avoid Speeding Through Reps: Rushing the exercise wastes energy and prevents full muscle engagement. Focus on slow, controlled movements.
Do Not Grip Handles Too Loosely: A weak or unstable grip can affect your balance and form, making the movement less effective and potentially unsafe.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
