Muscle Groups
Muscles
Target
Synergist
How to perform Leverage Machine Squat with proper form
Setup
- Adjust the Machine: Set the seat height and foot platform to match your body size. Your knees should align with the pivot point when seated.
- Foot Position: Place your feet shoulder-width apart on the platform. You can adjust the position for targeting different muscle groups (higher for glutes, lower for quads).
Starting Position
- Sit Down: Sit with your back firmly against the pad and ensure your shoulders are under the shoulder pads.
- Engage Core: Brace your core to maintain stability throughout the movement.
Execution
- Grip Handles: Hold onto the machine handles for balance.
- Lowering Phase: Slowly bend your knees and lower your body, keeping your back straight and chest up. Go down until your thighs are parallel to the floor or slightly below.
- Knees Alignment: Make sure your knees do not travel past your toes to avoid strain.
- Ascending Phase: Push through your heels to return to the starting position, engaging your leg muscles. Ensure your back maintains contact with the pad.
Tips
- Breathing: Inhale while lowering your body, and exhale while pushing back up.
- Posture: Keep your back neutral and avoid rounding your shoulders.
- Concentration: Focus on controlled movements rather than speed.
Safety
- Weight Check: Ensure the machine is properly loaded with appropriate weights to prevent injury.
- Spotter: If necessary, have a spotter to assist during heavy lifts.
By following these guidelines, you can safely and effectively perform the Leverage Machine Squat for optimal results.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs