Lever Elevated Foot Rear Split-Squat

Lever Rear Foot Elevated Split Squat

- Weight plates (optional based on fitness level)
1. Setup:
- Adjust the lever squat machine to a suitable height for your back leg. If you have weight plates, load them onto the machine as needed.

2. Positioning:
- Stand in front of the machine and place one foot on the platform behind you. Your front foot should be placed firmly on the ground, a few feet in front of the machine.
- Keep your back straight and engage your core for stability. Your torso should be upright throughout the movement.

3. Starting Position:
- Begin with the machine’s lever at a low position, resting just above your front knee.
- Make sure your front knee is directly over your ankle to avoid excess stress on the joint.

4. Movement:
- Slowly lower your body by bending your front knee while keeping your back leg elevated and straight.
- Go down until your front thigh is nearly parallel to the ground, ensuring that your knee does not go past your toes.
- Pause for a moment at the bottom of the movement to maintain control.

5. Return:
- Push through your front heel to rise back to the starting position, fully extending your knee and hip.
- Repeat the movement for your desired number of repetitions.

6. Switch Legs:
- After completing the set with one leg, switch your position to work the other leg by placing it on the elevated platform and repeating the steps.

Tips:

- Start with lighter weights if you’re new to this exercise, focusing on perfecting your form before increasing the load.
- Keep your movements controlled and avoid using momentum to ensure you target the correct muscles.
- Ensure to breathe: inhale while lowering your body and exhale while pushing back up.