Lever Squat (plate loaded) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Plate-loaded squat
Visualised Target Muscle Groups
Front
Back
How to: Lever Squat (plate loaded)
- Adjust the machine to fit your body size and set the desired weight.
- Position your shoulders under the machine pads and feet shoulder-width apart.
- Engage your core and push through your heels to lower into a squat.
- Keep your chest lifted and back straight as you return to the starting position.
Common Mistakes
- Leaning forward excessively during the squat.
- Allowing the knees to extend too far forward past the toes.
- Rounding the back instead of maintaining a straight posture.
Modifications
- Use lighter weights or perform without weights initially.
- Set the machine to a lower resistance level.
Tips
- Keep your back straight and core engaged during the squat.
- Adjust the machine pad height for proper positioning.
- Avoid locking your knees at the top of the motion.
Lever Squat (plate loaded) Alternatives
Tags
legs
thighs
quadriceps
strength
glutes
machine
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