# Lever Squat Machine

URL: https://heatsy.app/ex/machine-squat

Also known as: Machine Squat, Lever Squat, Plate-Loaded Squat Machine

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Step into the machine with your shoulders under the pads and your back against the back pad if it has one.
2. Plant both feet shoulder-width on the footplate.
3. Release the safety handles and squat down until your thighs are about parallel to the platform.
4. Drive through your feet to stand up, then re-engage the safeties after the last rep.

### Cues

- Keep the whole foot on the platform.
- Push the knees out in line with the toes.
- Do not lock the knees hard at the top.

### Common mistakes

- Lifting the heels off the platform.
- Letting the knees cave in.
- Cutting the depth short with heavy loads.

## Alternatives

- [Hack Squat](https://heatsy.app/ex/hack-squat)
- [Leg Press](https://heatsy.app/ex/leg-press)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)