Strength Training · Bodybuilding
Leverage Squat
The leverage squat is a machine squat with shoulder pads that guide you through a fixed arc. It trains your thighs and glutes with less balance demand than a free-weight squat.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the shoulder pads to a height that lets you stand beneath them with slightly bent knees.
- Position yourself under the pads with your feet about shoulder-width apart on the platform, toes slightly outward.
- Grip the machine’s handles.
- Straighten your legs enough to lift the lever off its resting stop.
- Release the locking mechanism.
- Lower yourself by bending your knees and hips to a comfortable depth.
- Push through the platform to return to standing with your knees slightly bent.
- Reengage the locking mechanism at the top after your final repetition.
Form cues
- Brace your belly before lowering.
- Track your knees over your toes.
- Exhale as you push upward.
Common mistakes
- Heels liftingAdjust your foot position or shorten the descent so your heels stay planted throughout the repetition.
- Lower back rounding at depthEnd the descent before your pelvis tucks under or your lower back rounds.
- Bouncing out of the bottomLower under control and reverse direction smoothly rather than using a bounce to move the load.
Safety
Excessive weight or forcing depth along the machine’s fixed arc can strain your knees or lower back. An unsecured lever can drop and trap you beneath the pads.
- Set the safety stops just below your intended squat depth, if the machine has them.
- Practice operating the release and locking mechanism with the machine unloaded before adding weight.
- Confirm the lever is supported by the locking mechanism before stepping out.
- End the set when you can no longer control the descent.
If you have knee, hip, or back pain, use a lighter load and shorter range, or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Leverage Squat Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to perform about two more controlled repetitions at the end of each set.