Lever Elevated Squat

Lever Elevated Squat Instructions

1. Equipment Needed:
- Lever squat machine
- Weight plates (adjust as needed)

2. Starting Position:
- Stand on the foot platform of the lever squat machine with your feet shoulder-width apart.
- Ensure your back is against the padded support of the machine.
- Position the weight on the lever bar if not already done.

3. Body Positioning:
- Your shoulders should be positioned just below the bar for support.
- Keep your chest up and your core engaged to maintain stability throughout the exercise.
- Your knees should be behind your toes at all times.

4. Movement Execution:
- Begin the squat by bending your knees and lowering your hips downward while keeping your back straight.
- Go down until your thighs are at least parallel to the ground, or lower if comfortable.
- Keep your heels on the platform and ensure your knees track over your feet.

5. Returning to Position:
- Push through your heels to return to the starting position, extending your knees and hips upward.
- Ensure to maintain control and avoid locking your knees at the top of the movement.

6. Repetitions:
- Perform the desired number of repetitions, usually between 8 to 12 for beginners.
- Rest for a short period between sets and ensure to maintain proper form throughout.

7. Safety Tips:
- Start with lighter weights to practice form before increasing the load.
- Make sure the machine is adjusted to your height for optimal performance.
- Consult a fitness professional if unsure about your form or technique.

8. Cool Down:
- After completing your sets, stretch your legs and hips to enhance flexibility and prevent soreness.