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
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves