Lever Squat (plate loaded)
The Lever 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 Erector Spinae, Levator Scapulae, Trapezius (Middle), 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 | Bilateral |
| 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 Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Squat down to place shoulders under padded lever. Place feet shoulder width apart slightly in front of shoulders. Extend knees and hips until legs are straight. Release support lever. Execution: Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend by bending knees and hip until thighs are just past parallel to floor. Lift lever up by extending knees and hips until legs are straight. Repeat. Comments: If available, re-engage support lever in extended position before dismounting. Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. SeeSquat Analysis. Also see exercise performed onalternative machine.
Alternative Exercises
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