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Lever Alternate Leg Extension (plate loaded)

Lever Alternate Leg Extension (plate loaded)

The Lever Alternate Leg Extension (plate loaded) is a highly effective exercise that targets the muscles in your lower body, specifically your quadriceps, hamstrings, and glutes. This exercise is performed on a lever machine, which provides stability and support, making it a great option for both beginners and advanced fitness enthusiasts. During the Lever Alternate Leg Extension, you'll be sitting on the machine with your knees bent and your feet resting on the foot pads. Your back should be well-supported by the back pad. The plates on the machine should be loaded based on your fitness level and goals. To perform this exercise, you'll extend one leg at a time, pushing against the resistance provided by the weight plates. The movement begins by forcefully extending your knee until your leg is fully straightened. Pause for a moment, then slowly return your foot back to the starting position. Alternate between legs, repeating the movement for the desired number of reps. The Lever Alternate Leg Extension not only helps strengthen and tone your leg muscles, but it also improves your overall lower body stability and balance. It can be a beneficial addition to your leg day routine, complementing other compound exercises like squats and lunges. Remember to maintain proper form throughout the exercise, engaging your core and avoiding excessive swinging or jerking motions. Start with a weight that challenges you but allows you to perform the exercise with proper technique. As you progress, gradually increase the weight to continue challenging your muscles and achieving your fitness goals.


  • Position yourself on the lever machine with your back pressed against the backrest.
  • Ensure that your head, shoulders, and hips are in line with the machine.
  • Place your feet on the footplate, slightly wider than hip-width apart.
  • Grasp the handles on the sides of the machine for stability.
  • Keep your abdominal muscles engaged and your lower back flat against the backrest.
  • Exhale as you extend one leg, pushing the footplate away from your body.
  • Pause at the end of the movement, feeling the contraction in your quadriceps.
  • Inhale as you slowly bring the extended leg back to the starting position.
  • Repeat the movement with the opposite leg, alternating between legs in a controlled manner.
  • Continue alternating legs for the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise, avoiding any jerking or excessive swinging.
  • Adjust the weight on the machine according to your fitness level and goals.
  • Consult a fitness professional if you're unfamiliar with lever machines or have any concerns about form or technique.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Engage your core throughout the movement to enhance stability and prevent excessive movement.
  • Use a weight that challenges you but still allows you to complete the desired number of repetitions with proper form.
  • Control the movement and avoid swinging or using momentum to lift the weight.
  • Exhale during the exertion phase and inhale during the lowering phase of the exercise to optimize breathing and oxygen supply to the muscles.
  • Incorporate variations of tempo such as slow and controlled or explosive to add diversity and challenge to your workout.
  • Gradually increase the weight over time to progressively overload the muscles and promote strength gains.
  • Perform the exercise on a stable surface to ensure proper balance and minimize the risk of injury.
  • Include this exercise as part of a well-rounded lower body and core workout routine to target multiple muscle groups.
  • Listen to your body and adjust the range of motion based on your flexibility and comfort level.


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