Lever Hack Squat (plate loaded)

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Lever Hack Squat (plate loaded)

Instructions

Preparation

Lie supine on back pad with shoulders under shoulder pad. Place feet on platform. Extend hips and knees and release lever.

Execution

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

Comments

If available reengage support lever in extended position before dismounting. 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, pushing with both heel and forefoot. 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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