Lever Single Leg Extension (plate loaded)

Description

How to do Lever Single Leg Extension (plate loaded)

1. 01
   Setup

   Sit on the machine with your back firmly against the backrest and adjust the seat so your knee aligns with the machine's pivot point.

2. 02
   Setup

   Position one shin under the padded lever, ensuring the pad rests just above your ankles, and grasp the side handles for stability.

3. 03

   Exhale and slowly extend your working leg, pushing the lever upward until your leg is fully straight, contracting your quadriceps at the top.

4. 04

   Inhale as you slowly lower the weight back to the starting position, controlling the movement throughout the entire range of motion.

Tips

• Actively squeeze your quadriceps at the peak of the extension to maximize muscle activation and hypertrophy.
• Emphasize a slow and controlled descent, resisting the weight on the way down to increase time under tension and muscle growth.
• Avoid hyperextending your knee at the top of the movement; maintain a slight bend to protect the joint and keep constant tension on the quadriceps.
• Keep your foot flexed (toes pulled towards shins) throughout the movement to further engage the quadriceps and minimize calf involvement.

Common mistakes

• Using momentum to lift the weight reduces quadriceps engagement; instead, use a lighter weight and focus on a slow, deliberate extension.
• Locking your knee at the top of the movement places unnecessary stress on the joint; always maintain a slight bend in your knee even at full extension.
• Allowing your hips to lift off the seat indicates the weight is too heavy; lower the weight and keep your glutes firmly pressed into the seat.