Lever Seated Squat

Muscles worked

Setup

1. Sit firmly in the machine with your back and head pressed against the padded backrest.
2. Place your feet shoulder-width apart on the footplate with toes slightly pointed outward.
3. Adjust the seat position so your knees are bent at a 90-degree angle in the starting position.
4. Grasp the side handles and disengage the safety levers to begin the movement.

How to do it

1. Exhale and drive through your heels to extend your legs, stopping just before your knees lock out.
2. Inhale and slowly lower the platform by bending your knees until you reach the starting depth.
3. Maintain a controlled tempo, taking roughly 2 seconds to lower and 2 seconds to press.
4. Keep your core braced and your hips glued to the seat throughout the entire set.

Form checklist

• Keep your lower back flat against the pad; do not let your hips lift or 'butt wink'.
• Ensure your knees track directly over your toes and do not cave inward.
• Keep your entire foot in contact with the plate; do not let your heels lift.
• Avoid locking your knees at the top to maintain tension on the muscles.

Pro tips

• Place your feet higher on the platform to emphasize the glutes and hamstrings, or lower to emphasize the quadriceps.
• Focus on the mind-muscle connection by imagining you are pushing the platform away from your torso rather than just moving your legs.

Make it harder

• Perform the movement one leg at a time (unilateral) to fix strength asymmetries and increase core stabilization.
• Add a 2-second pause at the bottom of each repetition to remove elastic momentum and increase time under tension.

Frequently asked

What muscles does the lever seated squat work?

The lever seated squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever seated squat?

The lever seated squat uses leverage machine.

Is the lever seated squat good for beginners?

Yes. The lever seated squat is a beginner-friendly movement and a strong foundation to build on.

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