Lever Single Leg Extension (plate loaded)

Description

How to Do Lever Single Leg Extension (plate loaded)

1. 1
   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. 2
   Setup

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

3. 3

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

4. 4

   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.