Lever Split Squat (plate loaded)

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Lever Split Squat (plate loaded)

Instructions

Preparation

Stand between lever handles to sides. Place forefoot of one foot on floor to rear and other foot slightly forward. Squat down and grasp handles to sides.

Execution

With chest high, lift lever by extending hips and knees to full extension. Return until knee of rear leg is almost in contact with floor. Repeat. Continue with opposite leg.

Comments

Keep torso upright during squat; flexible hip flexors are important. Keep foot flat on floor. Knees should point same direction as feet throughout movement. Position foot just slightly forward to keep equal distribution of force on hip and knee extensors. With forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized. Also know as Lever Lunge.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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