Lever Split Squat (plate loaded)
The Lever Split Squat (plate loaded) primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, 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 and Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
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)
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. Place forefoot of one foot on floor to rear and other foot slightly forward. 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 and repeat. Continue with opposite leg. Comments: Keep torso upright during squat;flexible hip flexorsare important. Knees should point same direction as feet throughout movement. Keep foot flat on floor. Position foot slightly forward to distribute force on hip extensors. Also known as Lever Lunge.
Alternative Exercises
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