Lever Split V-Squat

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Lever Split V-Squat

Instructions

Preparation

Position shoulders under shoulder pads with back against back pad. Place feet on platform, shoulder or hip width apart, slightly back. Squeeze hand lever. Keeping hand lever squeezed, squat down by bending hips and knees until knees or hips are just short of complete flexion. Release hand lever and raise up on sled just slightly until weight stack is engaged (click is heard). Raise sled by extending knees and hips until legs are straight. Place one leg back behind platform with toes pointed downward over floor.

Execution

Squat down with knee pointed same direction as foot. Allow leg to bend behind with forefoot on floor. Descend until forward hip is near complete flexion. Raise sled by extending knee and hip until leg is straight. Repeat. Continue with opposite leg.

Comments

Squeeze hand lever at bottom of movement to disengage weight stack. Keep hand lever squeezed until sled is raised and leg is straight. 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 knee pointed same directions as foot. Do not allow heel to raise off of platform, pushing with both heel and forefoot. Placing feet slightly forward on platform emphasizes Gluteus Maximus. Placing feet slightly back on platform emphasizes Quadriceps. See manufacturer's suggested foot placement for Lever Split V-Squat.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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