Lever Hack Squat (plate loaded)

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Lever Hack Squat (plate loaded)

Instructions

Preparation

Position shoulders under shoulder pad and back on back pad. Place feet slightly high on platform. Extend hips and knees and release dock lever if available.

Execution

Lower lever by bending hips and knees to until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.

Comments

If insufficient hip flexibility forces pelvis to pull away from back pad at lower portions of movement, only lower sled just short of spinal articulation. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform. Push with both heel and forefoot. If available reengage dock lever in extended position before dismounting. Placing feet slightly high on platform emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps. Also see similar exercise Lever V-Squat.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

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