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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.