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Lever Squat (plate loaded)

Lever Squat (plate loaded)

The Lever Squat, also known as the plate loaded squat, is a versatile and challenging exercise that targets numerous muscle groups in the lower body. This exercise is typically performed using a lever squat machine or plate-loaded squat machine, which provides stability and controlled movement throughout the exercise. The Lever Squat primarily targets the quadriceps, hamstrings, and glutes, helping to build strength, power, and overall lower body development. Additionally, this exercise also engages the muscles of the calves, lower back, and core for stability and support. By using a plate-loaded machine, you have the ability to easily adjust the weight and resistance according to your fitness level, allowing for progressive overload and continued advancements in strength gains. This exercise also offers a safer alternative to traditional barbell squats, particularly for individuals with lower back issues or who are new to strength training. Including the Lever Squat in your workout routine can have several benefits. It can enhance lower body strength, increase muscle mass, improve mobility and flexibility in the hips and knees, and even boost overall athletic performance. However, it is important to maintain proper form and technique throughout the exercise to minimize the risk of injury and maximize its effectiveness. Remember to consult with a fitness professional or a physician before incorporating any new exercise into your routine, especially if you have any pre-existing medical conditions or concerns. Enjoy incorporating the Lever Squat into your workouts and reap the rewards of a stronger, more powerful lower body.


  • Stand in front of the squat machine with your feet shoulder-width apart.
  • Position yourself under the bar in a squatting position, with your back against the pad.
  • Grasp the handles with an overhand grip, keeping your elbows bent and your arms parallel to the floor.
  • Bend your knees and lower your body into a squatting position, keeping your back straight and your chest up.
  • Squat down until your thighs are parallel to the floor or as low as you can comfortably go.
  • Pause briefly at the bottom of the squat and then push through your heels to extend your legs and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with lighter weights and gradually increase the load as you get comfortable with the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the movement both on the way down and on the way up to maximize muscle activation.
  • Ensure that your knees track over your toes and do not collapse inward.
  • Breathe properly throughout the exercise to optimize oxygen intake and muscle performance.
  • Utilize a full range of motion by squatting until your thighs are parallel to the ground.
  • Listen to your body and rest when needed to avoid overexertion and prevent injury.
  • Incorporate variations like pistol squats or Bulgarian split squats to target different leg muscles.
  • Consult with a fitness professional to assess your form and technique for optimal results.

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