Lever Full Squat

Lever Full Squat: So führst du sie aus

1. 1Load the leverage machine with the appropriate weight and position yourself under the shoulder pads, standing with feet hip- to shoulder-width apart and toes angled out 15–30 degrees.
2. 2Stand tall to unrack the weight, then step back slightly if needed so your knees can travel freely below the pad.
3. 3Brace your core, take a deep breath in, and keep your chest tall and gaze forward.
4. 4Initiate the descent by simultaneously pushing your knees out in line with your toes and sitting your hips back and down.
5. 5Lower yourself until your thighs are at or below parallel to the floor — achieving full depth with hips below knees.
6. 6Keep your heels flat on the platform throughout the descent; do not allow them to rise.
7. 7At the bottom, pause briefly, then drive through your entire foot to press the platform up and return to standing.
8. 8Exhale as you push through the concentric phase; fully extend your hips and knees at the top without locking out aggressively.
9. 9Complete all reps, then step forward to re-rack the weight safely.

Technik-Tipps

• Push your knees actively outward throughout the movement to maintain proper knee tracking and keep tension off the inner knee.
• Think 'chest up' at the bottom of each rep — letting your torso fold forward shifts stress away from the quads and onto the lower back.
• Elevate your heels slightly on a plate if ankle mobility limits your depth; full depth is more important than loading up weight.
• Control the eccentric (lowering) phase over 2–3 seconds to build more quad tension and protect the knees under load.
• Use a full grip on the handles or safety bars throughout the set — never let go mid-rep while the machine is loaded.

Häufige Fehler

• Heels rising off the platform: This shifts load forward onto the toes, stresses the knees, and reduces quad and glute engagement — fix ankle mobility or use heel elevation.
• Squatting to parallel only: Stopping at 90 degrees cuts the gluteus maximus out of the movement and limits overall leg development; descend until hips are at or below knee level.
• Knees caving inward (valgus collapse): Medial knee stress increases injury risk to the ACL and MCL; actively push the knees out to track over the second and third toes.
• Excessive forward lean: Letting the torso drop forward overloads the lower back and reduces quadriceps activation; keep the chest tall and core braced throughout.
• Bouncing out of the bottom: Using momentum at the deepest point removes tension from the muscles and can strain the knee joint — control the descent and pause briefly at the bottom.

Häufig gestellte Fragen