Lever Elevated Foot Rear Split-Squat

Lever Rear Foot Elevated Split Squat

• Weight plates (optional based on fitness level)

1. Setup:

• Adjust the lever squat machine to a suitable height for your back leg. If you have weight plates, load them onto the machine as needed.

2. Positioning:

   • Stand in front of the machine and place one foot on the platform behind you. Your front foot should be placed firmly on the ground, a few feet in front of the machine.

   • Keep your back straight and engage your core for stability. Your torso should be upright throughout the movement.

3. Starting Position:

   • Begin with the machine’s lever at a low position, resting just above your front knee.

   • Make sure your front knee is directly over your ankle to avoid excess stress on the joint.

4. Movement:

   • Slowly lower your body by bending your front knee while keeping your back leg elevated and straight.

   • Go down until your front thigh is nearly parallel to the ground, ensuring that your knee does not go past your toes.

   • Pause for a moment at the bottom of the movement to maintain control.

5. Return:

   • Push through your front heel to rise back to the starting position, fully extending your knee and hip.

   • Repeat the movement for your desired number of repetitions.

6. Switch Legs:

   • After completing the set with one leg, switch your position to work the other leg by placing it on the elevated platform and repeating the steps.

Tips:

• Start with lighter weights if you’re new to this exercise, focusing on perfecting your form before increasing the load.

• Keep your movements controlled and avoid using momentum to ensure you target the correct muscles.

• Ensure to breathe: inhale while lowering your body and exhale while pushing back up.