Lever Seated Squat

Description

How to Do Lever Seated Squat

1. 1
   Setup

   Adjust the seat and foot platform so your knees are at a 90-degree angle when seated, and place your feet shoulder-width apart on the platform.

2. 2
   Setup

   Sit down firmly, position your shoulders directly under the pads, and ensure your back is flat against the backrest with a neutral spine.

3. 3

   Engage your core, unrack the weight by pushing up slightly, then slowly lower your body by bending your knees and hips, keeping your chest up and back straight. Inhale during this phase.

4. 4

   Descend until your thighs are parallel to the foot platform or slightly below, maintaining constant tension in your quadriceps and glutes.

5. 5

   Drive through your heels and mid-foot to push the weight back up, extending your knees and hips to return to the starting position. Exhale as you ascend.

Tips

• Maintain a neutral spine throughout the movement by keeping your core braced and avoiding any rounding or arching of your lower back.
• Focus on pushing through your entire foot, especially your heels, to effectively engage your glutes and hamstrings alongside your quadriceps.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize muscle time under tension and enhance strength gains.
• Keep your knees aligned over your mid-foot throughout the entire range of motion, actively pushing them slightly outward to prevent valgus collapse.

Common Mistakes

• ×Rounding the lower back during the descent puts undue stress on the spine; fix this by keeping your core tight and chest lifted throughout the exercise.
• ×Not going deep enough limits the range of motion and muscle activation; fix this by lowering until your thighs are at least parallel to the floor, if comfortable.
• ×Bouncing at the bottom uses momentum instead of muscle control; fix this by performing a controlled, smooth transition from the lowering to the lifting phase.