Lever Seated One Leg Squat

The Lever Seated One Leg Squat is an advanced lower body exercise that targets multiple muscle groups, including the quadriceps, glutes, hamstrings, and calves. This exercise not only helps build strength and stability in your lower body, but it also challenges your core muscles. To perform this exercise, you will need a lever or a sturdy bench and a chair. Begin by sitting on the chair with one leg extended in front of you, maintaining a straight back and engaged core muscles. Place your heel firmly on the lever or bench. As you exhale, slowly lower yourself towards the ground by bending your opposite leg, keeping your knee aligned with your toes and your weight on your heel. Focus on maintaining control and balance throughout the movement. Your extended leg should remain straight and off the ground. Once you have reached a comfortable depth without any pain or discomfort, inhale and push through your heel to extend your bent leg and return to the starting position. If you are a beginner or have any knee or hip issues, I recommend starting with the basic seated squat before progressing to the Lever Seated One Leg Squat. As with any exercise, it is essential to listen to your body, start with proper form and gradually increase the intensity and difficulty over time. Remember to warm up before attempting this exercise and consult with a fitness professional if you have any concerns or specific goals in mind. Keep challenging yourself, stay consistent, and enjoy the benefits of incorporating the Lever Seated One Leg Squat into your workout routine.

Instructions

• Sit on a lever seated leg press machine with the backrest adjusted to a comfortable position.
• Place one foot on the footplate, with the other leg extended slightly in front of you.
• Grip the handles on the sides of the seat for stability.
• Slowly lower your body by bending the knee of the leg on the footplate, while keeping your back straight and core engaged.
• Continue descending until your thigh is parallel to the floor or as low as you comfortably can go.
• Pause briefly at the bottom of the movement.
• Push through your heel and extend your knee to return to the starting position.
• Repeat for the desired number of repetitions.
• Switch legs and repeat the exercise on the opposite leg.

Tips & Tricks

• Focus on form and technique to ensure proper execution of the exercise.
• Engage your core muscles throughout the movement to maintain stability and balance.
• Start with a lighter weight or no weight at all to master the movement before adding resistance.
• Progress gradually by increasing the weight or difficulty level as you become more comfortable and stronger.
• Incorporate unilateral exercises like the lever seated one leg squat to improve balance and address muscular imbalances.
• Ensure full range of motion by squatting down until your thigh is parallel to the ground or lower if your flexibility allows.
• Vary your foot placement by positioning your foot slightly forward or backward to target different muscles in your legs and glutes.
• Use a slow and controlled tempo during both the eccentric (lowering) and concentric (rising) phases of the exercise.
• Breathe steadily throughout the movement, exhaling as you push up and inhaling as you lower down.
• Take adequate rest and recovery days between workouts to allow your muscles to repair and grow stronger.