Exercise guide
Lever Air Walk
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
- Thighs
The Lever Air Walk is a functional compound movement that builds unilateral lower body strength and stability by simulating a resisted lunging motion. It effectively targets the glutes and quads while engaging the calves and hamstrings through a controlled, machine-guided path.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright on the machine platforms with your feet hip-width apart.
- Grasp the handles firmly at chest height to stabilize your upper body and maintain balance.
- Engage your core and keep your chest lifted with your shoulders pulled back and down.
How to do it
- Push one pedal back in a controlled sweeping arc while the other moves forward, mimicking a deep lunge stride.
- Exhale as you drive the pedal back, focusing on pushing through the heel of the front foot and the ball of the rear foot.
- Inhale as you transition between legs, maintaining a smooth and rhythmic alternating tempo.
- Complete the movement by bringing the trailing leg forward to meet the lead leg before switching sides.
Form checklist
- Keep your torso upright and avoid leaning forward into the handles.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Maintain a slight bend in the knees at full extension to avoid joint lockout.
- Keep your hips square to the machine throughout the entire range of motion.
Pro tips
- Focus on a deep stretch in the hip flexor of the trailing leg to maximize glute recruitment on the drive back.
- Maintain constant tension by not letting the weight stack touch between strides.
- Visualize 'pushing the floor away' with your lead leg to increase quad and glute activation.
Make it harder
- Increase the resistance and slow down the eccentric phase to four seconds per stride.
- Add a two-second isometric hold at the point of maximum leg separation.
Frequently asked
- What muscles does the lever air walk work?
- The lever air walk primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the lever air walk?
- The lever air walk uses leverage machine.
- Is the lever air walk good for beginners?
- Yes. The lever air walk is a beginner-friendly movement and a strong foundation to build on.
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- Deep Frog SquatBeginner · glutes, hamstrings, and quadriceps