Lever Single Leg Split Squat (plate loaded)

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Lever Single Leg Split Squat (plate loaded)

Instructions

Preparation

Stand between lever handles to sides. Extend leg back and place top of foot on cross bar. 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. Forward knee should point same direction as foot throughout movement. Position foot just slightly forward to keep equal distribution of force on hip and knee extensors. May also be referred to as Lever Bulgarian Squat.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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