Lever Squat
Build strength and power with the Lever Squat. A supported squat that's easier on your joints!
The Lever Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: leg press machine.
Required Equipment
Lever Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Lever Squat Variations and Alternatives
How to do the Lever Squat
Lever Squat Instructions
Starting Position:
Adjust the lever squat machine to your height. Ensure that the shoulder pads rest comfortably on your shoulders.
Sit on the machine with your feet flat on the platform shoulder-width apart.
Position your back against the machine’s backrest for support.
Movement Instructions:
1. Initiate the Squat:
Engage your core and start the movement by bending your knees, lowering your hips towards the platform.
Keep your chest up and back straight to avoid leaning forward.
Lower Your Body:
Continue lowering yourself until your thighs are parallel to the ground or as low as you can comfortably go.
Make sure your knees stay aligned with your toes and do not extend past them.
Rise Up:
Push through your heels and straighten your legs to return to the starting position.
Squeeze your glutes at the top of the movement for added engagement.
Repeat:
Perform the desired number of repetitions, maintaining good form throughout.
Tips:
Start with lighter weight to master the form before adding more resistance.
Breathe in as you lower your body and exhale as you rise.
Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
Lever Squat FAQs
What muscles does the Lever Squat work?
The Lever Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Lever Squat?
Leg press machine.
Is the Lever Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Squat variations and alternatives?
Similar exercises include the Lever Abdominal Leg Raise, Lever Leg Raise Abduction, Lever Squat Abduction and Lever Air Walk.
Training calculators
Work out the numbers behind your training before your next session.