Lever Vertical Squat

1. Begin by selecting an appropriate weight on the lever machine. Place the desired weight plates onto the machine's loading horns.

2. Position yourself on the machine's seat, with your back flat against the pad and your feet shoulder-width apart on the footplate.

3. Grasp the handles or the sides of the seat pad for stability.

4. Before starting the movement, make sure your knees are aligned with your toes and that you're in a comfortable starting position.

5. To initiate the squat, push through your heels and extend your legs to lift the weight. Keep your back flat against the pad at all times.

6. Once your legs are fully extended (without locking your knees), slowly lower the weight back down by bending your knees and returning to the starting squat position.

7. Ensure that your movements are controlled throughout the exercise, especially during the descent to maximize muscle engagement and minimize the risk of injury.

8. Repeat the movement for the desired number of repetitions and sets while maintaining proper form.

Safety Tips: Do not lock out your knees at the top of the movement to maintain tension on the muscles and prevent joint strain. Avoid rounding your back by keeping it pressed firmly against the pad during the entire movement. Adjust the seat and safety catches according to your height and leg length for optimal performance and safety. Start with a lighter weight to ensure you are comfortable with the exercise form before increasing the load. Stop the exercise if you feel any discomfort or pain in your knees or lower back.

---