Lever Full Squat

Description

How to Do Lever Full Squat

1. 1
   Setup

   Position yourself in the leverage squat machine with your shoulders comfortably under the pads and your feet shoulder-width apart, toes pointing slightly outward.

2. 2
   Setup

   Engage your core, maintain a neutral spine, and stand tall to unrack the safety bar, ensuring your chest is up and shoulders are back.

3. 3

   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.

4. 4

   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.

5. 5

   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.