Lever Lying Leg Press (plate loaded)
The Lever Lying Leg Press (plate loaded) primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. It is a machine compound exercise at beginner difficulty.
The Lever Lying Leg Press (plate loaded) is a beginner compound exercise performed with machine, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
How to Perform
Preparation
- Climb up steps to top of machine.
- Lie supine on horizontal padded platform with shoulders against pad.
- Place feet equally spaced and slightly high on platform.
- Grip handles above shoulder pads.
Execution
- Push lever platform away by extending hips and knees until knees are straight.
- Return lever platform by flexing hips and knees until knees are just short of complete flexion or until hips are completely flexed.
- Repeat.
Comments
- Adjust shoulder pads to allow full range of motion without forcing hips to rise at waist.
- Keep knees pointed same directions as feet.
- Push with both heel and forefoot and do not allow heels to raise off of platform.
- Placing feet slightly high on platform emphasize Gluteus Maximus.
- Placing feet slightly lower on platform emphasize Quadriceps.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.