Lever Full Squat
A strength exercise that primarily targets the quadriceps, with secondary emphasis on the glutes and hamstrings. Boost lower body strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Full Squat
Lever Pistol Squat
Thighs · Splenius · Leverage machine
Lever Chair Squat
Thighs · Gluteus Maximus · Leverage machine
Lever Squat (plate loaded)
Thighs · Gluteus Maximus · Leverage machine
Lever Seated Squat
Thighs · Gluteus Maximus · Leverage machine
Description
A strength exercise that primarily targets the quadriceps, with secondary emphasis on the glutes and hamstrings.
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How to do Lever Full Squat
- 01Setup
Position yourself in the leverage squat machine with your shoulders comfortably under the pads and your feet shoulder-width apart, toes pointing slightly outward.
- 02Setup
Engage your core, maintain a neutral spine, and stand tall to unrack the safety bar, ensuring your chest is up and shoulders are back.
- 03
Inhale as you slowly descend by bending your knees and hips, keeping your torso upright, until your thighs are at least parallel to the floor or deeper if your mobility allows.
- 04
Exhale and powerfully drive through your heels and mid-foot to push yourself back up to the starting position, fully extending your hips and knees.
- 05
Maintain control throughout the entire movement, ensuring your knees track in line with your toes and do not collapse inward.
Tips
- Maintain an upright torso by keeping your chest proud and eyes forward throughout the entire movement to prevent rounding your back.
- Focus on driving through your entire foot, especially the heels, to maximize glute and quad activation on the ascent.
- Control the descent (eccentric phase) to a 2-3 second count to increase time under tension and improve muscle engagement.
- Experiment with slight variations in foot placement; a wider stance can emphasize glutes, while a narrower stance may target quads more intensely.
Common mistakes
- Rounding the lower back: Keep a neutral spine by engaging your core tightly and maintaining a slight natural arch in your lower back throughout the squat.
- Knees caving inwards: Actively push your knees outwards, aligning them over your second and third toes, especially during the upward phase of the squat.
- Not going deep enough: Aim for at least parallel thighs to the floor, or deeper if mobility allows, to achieve full range of motion and optimal muscle activation.
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Get Ellim — FreeQuestions
What muscles does Lever Full Squat work?
Lever Full Squat primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Lever Full Squat good for beginners?
Lever Full Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Full Squat?
You need Leverage machine to perform Lever Full Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Full Squat?
Maintain an upright torso by keeping your chest proud and eyes forward throughout the entire movement to prevent rounding your back. Focus on driving through your entire foot, especially the heels, to maximize glute and quad activation on the ascent. Control the descent (eccentric phase) to a 2-3 second count to increase time under tension and improve muscle engagement. Experiment with slight variations in foot placement; a wider stance can emphasize glutes, while a narrower stance may target quads more intensely.
What are common mistakes when doing Lever Full Squat?
Rounding the lower back: Keep a neutral spine by engaging your core tightly and maintaining a slight natural arch in your lower back throughout the squat. Knees caving inwards: Actively push your knees outwards, aligning them over your second and third toes, especially during the upward phase of the squat. Not going deep enough: Aim for at least parallel thighs to the floor, or deeper if mobility allows, to achieve full range of motion and optimal muscle activation.
Related exercises
Assisted Single Leg Press
Thighs · Pectoralis Major Sternal Head · Leverage machine
Walk Elliptical Cross Trainer
Thighs · Biceps Brachii · Leverage machine
Lever Horizontal One leg Press
Thighs · Gluteus Maximus · Leverage machine
Weighted Full Squat with Overhead Press
Thighs · Deltoid Anterior · Weighted
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store