Lever Chair Squat

Description

How to Do Lever Chair Squat

1. 1
   Setup

   Adjust the lever chair machine so the seat pad is at a height where your thighs are parallel to the floor or slightly below when seated.

2. 2
   Setup

   Position your feet flat on the foot platform, roughly shoulder-width apart, with toes pointing slightly outward. Engage your core and keep your back pressed against the backrest.

3. 3

   Inhale as you slowly lower the resistance by extending your knees and hips, allowing the chair to move downward with controlled movement.

4. 4

   Continue lowering until your thighs are parallel to the floor or the machine reaches its lowest comfortable point, ensuring your heels remain grounded on the platform.

5. 5

   Exhale as you powerfully push through your heels and glutes to drive the chair back up to the starting position, fully extending your hips and knees without locking them.

6. 6

   Squeeze your glutes at the top of the movement before beginning the next repetition, maintaining continuous tension on the target muscles.

Tips

• Focus on driving through your heels to maximize glute activation and maintain balance throughout the movement, rather than pushing through your toes.
• Keep your chest lifted and shoulders back, preventing your upper body from rounding forward or losing contact with the backrest during the squat.
• Control both the eccentric (lowering) and concentric (lifting) phases of the squat to enhance muscle time under tension and improve strength gains.
• Engage your core by bracing your abdominal muscles, which helps stabilize your spine and prevents excessive arching or rounding of the lower back.

Common Mistakes

• ×Rounding the lower back during the descent puts undue stress on the spine; instead, maintain a neutral spine by keeping your core engaged and chest up.
• ×Allowing knees to cave inward (valgus collapse) reduces glute activation and can strain knee joints; actively push your knees outward in line with your toes throughout the movement.
• ×Not going deep enough limits the range of motion and muscle activation; ensure you lower until your thighs are parallel to the floor or slightly below for optimal results.