Lever Single Leg Split Squat (plate loaded)
The Lever Single Leg Split Squat (plate loaded) primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius (Lower), Trapezius (Upper). It is a machine compound exercise at beginner difficulty.
The Lever Single Leg Split Squat (plate loaded) is a beginner compound exercise performed with machine, following a squat movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus, Rectus Femoris, Soleus. As a unilateral push, each side is trained independently for balanced development.
A machine compound push exercise targeting the Gluteus Maximus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, Gastrocnemius (Medial), and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand between lever handles to sides.
- Extend leg back and place top of foot on cross bar.
- Squat down and grasp handles to sides.
Execution
- With chest high, lift lever by extending hips and knees to full extension.
- Return until knee of rear leg is almost in contact with floor.
- Repeat.
- Continue with opposite leg.
Comments
- Keep torso upright during squat;flexible hip flexorsare important.
- Forward knee should point same direction as foot throughout movement.
- Keep foot flat on floor.
- Position foot slightly forward to distribute force on hip extensors.
- May also be referred to as Lever Bulgarian Squat.
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) and can be substituted based on your equipment or variation preferences.
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