Lever Seated One Leg Squat

Description

How to Do Lever Seated One Leg Squat

1. 1
   Setup

   Adjust the lever machine so your working leg's knee is bent at approximately 90 degrees when your foot is flat on the platform. Secure yourself by gripping the handles or sides of the machine.

2. 2
   Setup

   Place one foot firmly in the center of the foot platform, ensuring your heel is down and your toes are pointed forward. Keep your non-working leg bent and foot off the platform.

3. 3

   Inhale, then slowly lower your body by bending your knee and hip, allowing the platform to move towards you in a controlled manner. Descend until your working knee is deeply bent and you feel a stretch in your glute and hamstring.

4. 4

   Exhale as you powerfully push through your entire foot to extend your knee and hip, driving the platform away from you to return to the starting position. Focus on contracting your glute and quad at the top.

5. 5

   Maintain a slight bend in your knee at the top of the movement to keep tension on the working muscles and avoid locking out the joint.

Tips

• Maintain a stable torso throughout the movement by bracing your core and avoiding any rocking or twisting.
• Focus on driving through your heel and midfoot to activate your glutes and hamstrings effectively, rather than pushing predominantly through your toes.
• Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maximize muscle engagement and minimize injury risk.
• Keep your knee tracking in line with your toes, preventing it from caving inward or bowing outward.

Common Mistakes

• ×Rushing the negative phase reduces muscle tension; instead, control the descent for 2-3 seconds to maximize time under tension.
• ×Locking out the knee at the top removes tension from the muscle and stresses the joint; maintain a slight bend to keep constant tension.
• ×Allowing the knee to collapse inward puts undue stress on the joint; actively push your knee slightly outward to align with your mid-foot.